GROUP A

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Overhead hang

OLYMPIC LIFT

Hang snatch 7×3

STRENGTH

Romanian deadlifts 5×5

WOD

16min EMOM
1ts – 12 Burpees
2nd – 8 Toes to bar
2nd – 12 Front squats 75/50kg
3rd – 8 Toes to bar

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

Weighted plank 4x40sec

SKILLS DEVELOPMENT

Toes to bar

GROUP B

1. Hang snatch  2x3x85%, 2x2x90%, 3x1x95%
2. Back squat 5×5 Across 80% or above
3. 3 Rounds
   12 Double Kettle bell snatch 24/16kg
   50 Double unders
   30 Ball slams 12/9kg
4. Row 800,600,400,200m
   Rest 1min between rounds

GROUP B COMP EXTRAS

1. Sled push 3x100m
2. Row 3x2km at 5km pace
   Rest 3mins between rounds

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