GROUP A

MOBILITY

Pistol of doom
Hipster glide
Shoulder trigger
Thoracic roll
20 Snatch press

OLYMPIC LIFT

Snatch balance + Overhead squats 8×1+1

STRENGTH

Snatch grip deadlifts 5×5 – all sets heavier than your PB snatch

WOD

2 Rounds
Run 600m
30 Pistol squats
40 Russian swings 32/24kg

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

Bench supported leg bridges 3×15

SKILLS DEVELOPMENT

Double unders

GROUP B

1. Snatch balance + Overhead squats 8×1+1
2. Deadlifts 5×5 at 75% or above
3. 8min AMRAP
   8 Power snatch 52.5/35kg
   8 Overhead squats 52.5/35kg
4. 5min AMRAP Sled push

B COMP EXTRAS

Pick one only

MUSCLE

1. 3 Supersets
   Strict pull ups 15
   French press 12
   Bulgarian split squats 10

ENDURANCE

1. Mile jog warm up
2. 2 Rounds
   3 x 800m Run – 90sec rest between efforts
   5mins rest between rounds

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