GROUP A

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Barbell quickie

OLY LIFTING

Build to a heavy triple touch and go power snatch

GYMNASTIC STRENGTH

Strict pull ups 5×3
and
Dips 5×6

WOD

4 Rounds
Run 200m
10 Overhead squats 60/40kg

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

30 Strict toes to bar

SKILLS DEVELOPMENT

Pause snatch high pulls

GROUP B

Deload week

1. Work up to a heavy triple touch and go power snatch
2. 12/9/6
   Back squats 55%
   Muscle ups
3. 10x 500m row 1min rest at or slower than your 5km pace

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