GROUP A

MOBILITY

Hipster glide
Pistol of doom
Shoulder trigger
Overhead hang

OLYMPIC LIFT

Snatch balance or Snatch power jerk 5×5

STRENGTH

Farmers carry 5x15m

WOD

10min EMOM
1st – 20 Wall balls 10/6kg
2nd – 14 Burpees

Scale the weight on the wall balls – must get 20reps
scale the reps on burpees

OPTIONAL EXTRAS – PICK ONE

ACCESSORY/PARTY MUSCLES

Good mornings 3x18m

SKILLS DEVELOPMENT

Double unders

GROUP B

1. Snatch balance 5×5
2. Build to a heavy 3 back squats
3. 10min EMOM
   1st – 20 Wall balls 10/6kg
   2nd – 14 Burpees

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