GROUP A

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Shoulder trigger

OLYMPIC LIFT

12min EMOM
2 Snatch high pulls + 2 Hang squats snatche

STRENGTH

1. 15 Strict pull ups
2. Deadlifts 5×3

WOD

7 Rounds
21 Double unders
7 Push press 45/30kg
7 Pull ups

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

Back extensions 3×15

SKILLS DEVELOPMENT

More snatch practice

GROUP B

1. 10mins Skill work of your choosing
2. 3 Rounds – Try to keep heart rate below 80%MHR
   Jog 1600m
   rest 3mins
   Row 1600m
   rest 3mins

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