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MOBILITY

Ankles
Hips
Thoracic
Wrists

1- SNATCH

A) 5 Sets building
3 Hang snatch high pulls + 2 High hang snatch

B) 5 sets across
3 Position hang snatch (high, mid and low hang)

2- BACK SQUATS

A) Back squats 5×5

B) Back squat 3RM

3- ANAEROBIC CONDITIONING

A) For time
30 Calorie row
rest 30sec
30 Hang power snatch 45/30kg
rest 30sec
30 Burpees

B) For time
30 Calorie row
rest 30sec
30 Power Snatch 45/30kg
rest 30sec
30 Burpees

OPTIONAL EXTRAS

Romanian deadlifts 3×10

COMPETITIVE EXTRAS

  1. Romanian deadlifts 5×10
  2. Bench press 5×5
  3. Bent over row 5×8
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.