GROUP A

MOBILITY

Shoulder trigger
Thoracic roll
Hipster glide
Pistol of doom

OLYMPIC LIFT

5min EMOM
5 Touch and go power snatch – Moderate weight
Rest 2mins then
5min EMOM
5 Touch and go power snatch – Heavy weight

STRENGTH

5 Rounds
15m Farmers carry
5 Weighted strict pull ups

Rest as needed

WOD

8min AMRAP
12 Wall balls 10/6kg
6 Burpee box jumps 24/20″

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

5x20sec weighted plank

SKILLS DEVELOPMENT

Hand stand push ups/walk/hold

GROUP B

1. 5min EMOM
   5 TnG Power snatch at moderate weight
   Rest 2mins
2. 5min EMOM
   5 TnG Power snatch at heavy weight
3. 10 Rounds
   Row 1:40 – Moderate intensity
   Rest :20
4. 8min AMRAP
   12 Wall balls 10/6kg
   6 Burpee box jumps 24/20″

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