GROUP A

WARM UP

Pistol of doom
Hipster glide
Thoracic roll
Coach led Barbell warm up

OLYMPIC LIFTING

Pause snatch 5×3

STRENGTH

Back squats 5×5

WOD

“Helen” 3 Rounds
21 Kettlebell swings 24/16kg
12 Pull ups

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

Romanian deadlifts 3×12-15

SKILLS DEVELOPMENT

Kipping pull ups

GROUP B

1. Pause snatch 7×3 building – try and match or beat last weeks weight for two
2. Front squats 3×8 – bar starts on the ground
3. “HELEN” 3 Rounds
   Run 400m
   21 Kettlebell swings 24/16kg
   12 Pull ups
4. 3 Rounds not for time
   15 Strict pull ups
   20 Hip extensions 20/15kg
   25 V-ups

B COMP EXTRAS

1. 5 Rounds
   20 Thrusters 42.5/30kg
   20 Calorie row
   2min rest
2. 4x1000m row/90sec rest at 5km pace

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