GROUP A

MOBILITY

Pistol of doom
Hipster glide
Peanut crunches
Shoulder trigger

OLYMPIC LIFT

Snatch

STRENGTH

4 Strict press Every 2mins x5

WOD

21/15/9
Pull ups
Deadlifts 102.5/70kg
Burpees

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

100 Tricep push ups
100 Ring rows
Alternate sets back and forth until you get 100reps of each

SKILLS DEVELOPMENT

Re-affirm the snatch

GROUP B

1. 10min EMOM
   Snatch – climbing weight
2. 20min EMOM
   1st – 10 Chest to bar
   2nd – 5 Strict hand stand push ups, use deficit as neccessary
3. 20min AMRAP
   Row 500m
   5 Rope climbs
   30 Wall balls

Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Maroochydore, Buderim, Mooloolaba area.