GROUP A

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Overhead hang

OLYMPIC LIFT

Hang snatch 7×3

STRENGTH

Snatch grip deadlift 5×5

WOD

21/18/15/12/9
Kettlebell swings 24/16kg
Box jumps 24/20″

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

Overhead/Front squats 3×12

SKILLS DEVELOPMENT

Snatch balance/jerks

GROUP B

1. Hang snatch 1x3x80%, 2x2x85%, 2x2x90%, 2x1x95%
2. Every 5mins x 3 Rounds
   15 Back squats – Heavy
   30m Sled push
3. 5 Rounds
   6 Power cleans 60/40kg
   6 Push press 60/40kg
   6 Burpees
4. 5 Rounds
   Row 200m
   Rest 30sec

B COMP EXTRAS

1. 10min AMRAP
   5 Pull ups + 5 Chest to bar pull ups + 5 Bar muscle ups
   50 Double unders
2. 5x500m/1min rest at 2km pace

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