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GROUP A

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Barbell quickie

OLYMPIC LIFT

12min EMOM
2 Snatch high pull + 2 hang squat snatch

STRENGTH

Back squats 5×5
Then max set of 5 rep clusters at 85%

WOD

20min AMRAP

2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings 32/24kg

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

Good mornings 5×12

SKILLS DEVELOPMENT

Snatch balance/Overhead squats

GROUP B

90min Walk

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

Photo courtesy of www.crossfit.com