GROUP A

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Overhead hang

OLYMPIC LIFTING

Hang snatch 2x3x75%, 2x2x80%, 3x1x85%

STRENGTH

Romanian deadlifts 5×8

WOD

Move like the wind
Row 500m
Rest 1min
30 Wall balls 10/6kg
Rest 1min
30 Burpees

OPTIONAL EXTRAS

ACCESSORY/PARTY MUSCLES

Weighted plank 5x30sec

SKILLS

Double unders

GROUP B

1. Hang snatch 2x3x80%, 2x2x85%, 3x1x90%
2. Clean and jerk build to a heavy single
3. Back squats 5×5 across
4. Hard and fast met con
   9/7/5
   Bar muscle ups
   Clusters 75/50kg – no jerking
   Burpees

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