Well done crew on a mammoth 16.1 effort. Super proud coach right here

GROUP A

MOBILITY

Ankles
Hips
Thoracic
Overhead
Wrists

OLYMPIC LIFT

Slow snatch deadlift + Hang snatch 5×3 (1+1) working between 75-85%

STRENGTH

Back squat test

WOD

For time
Row 500m
30 Kettle bell swings 24/16kg
50 Double unders
20 Kettle bell swings 24/16kg
50 Double unders

OPTIONAL EXTRAS

5x30sec weighted planks

GROUP B

Session 1

1. Slow snatch deadlift + Hang snatch 5×3 (1+1) working between 75-85%
2. 16min EMOM
   1st – Muscle ups you pick the number, work on getting silky smooth with your reps
   2nd – Max calorie row
   3rd – Max rep wall balls 9/6kg
   4th – rest
3. For time
   Row 500m
   30 Kettle bell swings 24/16kg
   50 Double unders
   20 Kettle bell swings 24/16kg
   50 Double unders
4. 3×20 Toes to bar

Session 2

1. Back squats 5×5 at 70%
2. Strict press 5×5 at 70%
3. Bent over row 5×8

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