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
- Romanian deadlifts 5×10
- Bench press 5×5
- Bent over row 5×8

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