GROUP A

MOBILITY

Pistol of doom
Hipster glide
Thoracic roll
Overhead hang

OLYMPIC LIFT

Power snatch + Snatch high pull 2+2×5

or non oly
Pause snatch deadlifts/high pulls

STRENGTH

No more heavy squats for the week guys, time to deload and recover
Back squat 3×6 at 50%

Then
Farmers carry 3x30m as heavy as possible

WOD

12min EMOM
1st – 5 Power snatch 60/40kg or snatch high pulls 60/40kg
2nd – 12 Burpees
3rd – 5 Power snatch 60/40kg or snatch high pulls 60/40kg
4th – 15 Toes to bar

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

Weighted plank 5x30sec

SKILLS DEVELOPMENT

Toes to bar

GROUP B

Session 1

1. Power snatch + Snatch high pull 2+2 x5
2. Back squats Build to a heavy single
3. Every 2mins x5
   max push jerks at 70% – No racks
4. 3 Rounds
   7/4 Muscle ups
   4 Snatch 85/50kg

Session 2

1. Romanian deadlifts 4×10
2. 5 Rounds
   90sec sled push no weight
   90sec rest
3. 21/15/9
   Burpees
   Ball slams 12/9kg
   Calorie row

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