GROUP A

MOBILITY

Hipster glide
Pistol of doom
Shoulder trigger
Thoracic roll

OLYMPIC LIFT

10min EMOM
2 Snatch high pull + 1 Hang snatch

STRENGTH

Back squats 5×5 – Use the same weight across

WOD

3 Rounds
Run 400m
10 Power snatch 45/30kg or Kettlebell swings 32/24kg
20 Box jumps 30/24″

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

Romanian deadlift 5×8 as heavy as possible

SKILLS DEVELOPMENT

Hand stand holds/push ups

GROUP B

1. 2x Yoga flows
2. 45min AMRAP at 75-80%
   Row 800m
   1x Hand stand walk
   Walk/jog 800m
   10 Hollow swings on rings – Curved body

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