GROUP A

MOBILITY

Pistol of doom
Hipster glide
Peanut crunches
Overhead hang

OLYMPIC LIFTING

10min EMOM
3 Power snatch

STRENGTH

Front squats 10,5,5,3,3,5,10

ANAEROBIC WOD

Pick the one that will give you the best workout – 5min cut off

“Isabel”
30 Power snatch for time 60/40kg

“Grace”
30 clean and jerks for time 60/40kg

“Disgrace”
30 Thrusters for time 60/40kg
Using a rack is allowed

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

Romanian deadlifts 3×12

SKILLS DEVELOPMENT

Rowing technique

GROUP B

1. 10min EMOM
   3 Power snatch
2. Every 2mins x 7 rounds
   1 Power clean + 3 Push press
3. Every 2mins x 5 rounds
   1 Clean + 9 Front squats
4. Row 3x500m/1min rest

B COMP EXTRAS

1. 10min AMRAP
   10 Power snatch 52.5/35kg
   10 Burpee box jump overs 30/24″
2. 4 Giant sets
   18m Front rack walking lunge
   8 Kettlebell strict press
   8 Weighted strict pull ups

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