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GROUP A

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Overhead hang

OLYMPIC LIFT

Pause snatch 5×3 – moderate weight

STRENGTH

Back squat 10×3 at 85%

WOD

Tabata Row

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

Lunge 3x18m

SKILLS DEVELOPMENT

Hand stand hold/walk

GROUP B

  1. Pause snatch 5×3 at 50-60%
  2. 15min EMOM
    1st – 5 Strict deficit hand stand push ups
    2nd – 5 Back squats at 50%
    3rd – 5 Bar muscle ups
  3. 10min AMRAP
    10 Burpees
    15 Pull ups
    20 Push ups
    25 Double unders
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Maroochydore, Buderim, Mooloolaba area.

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