GROUP A

MOBILITY

Pistol of doom
Hipster glide
Peanut crunches
Overhead hang
30 Dislocates

OLYMPIC LIFT

On the 2mins – 5 rounds
Power snatch + Snatch high pull + Hang snatch

STRENGTH

Lunges 5x12m

WOD

10min AMRAP
15 Hang (top of knee) power snatch 30/20kg
30 Double unders

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

Heavy double Russian swings 5×15

SKILLS DEVELOPMENT

Double unders

GROUP B

1. On the 2mins – 5 rounds
   Power snatch + Snatch high pull + Hang snatch
2. Back squats 5×2 building from 85%
3. Push press 3×3 across, 90% or above
4. 20min AMRAP
   Row 500m
   10 Overhead squats 60/40kg
   6 Bar muscle ups

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