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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.

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