GROUP A

MOBILITY

Pistol of doom
Hipster glide
Peanut crunches
Barbell quickie

OLYMPIC LIFT

Snatch

STRENGTH

Push press 5×5

WOD

10min AMRAP
10 Power snatch 45/30kg or thrusters 45/30kg
10 Push ups
5/3 Strict pull ups

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

Tabata L-sit

SKILLS DEVELOPMENT

Double unders

GROUP B

1. 10min EMOM
   3 Position snatch
2. 12min AMRAP
   4/3 Bar muscle ups
   Thrusters 75/50kg
3. 5 Rounds
   Run 200m
   Row 200m

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