GROUP A

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Overhead hang

OLY STRENGTH

Hang snatch 5×3

STRENGTH

Lunge 5x18m

Go heavy and get plenty of rest in between sets
No sloppy form

WOD

12min AMRAP
21 Kettlebell swings 24/16kg
21 Goblet squats 24/16kg
12 Push ups

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

Hip extensions 4×15

SKILLS DEVELOPMENT

Toes to bar

GROUP B

1. Hang snatch 5×3
2. Power clean 5×3
3. Snatch balance + 4 Overhead squats x5
4. 5 Rounds
   5 Bar muscle ups
   10 Power snatch 45/30kg

B COMP EXTRAS

1. Use pre setting row 9x 1:40/:20 rest
2. 10min EMOM
   1st – Double unders
   2nd – L-sit

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