MOBILITY

Ankles
Hips
Thoracic
Wrists
First rib

1 BACK SQUAT

Every 2mins x 3 Rounds
5 Back squats at 85-90%

2 SNATCH DRILLS

A) Snatch Pulls 4×5
Then
Snatch press 4×5

B) Snatch drills

2 CONDITIONING

A) For time
20 Calorie row
10 Burpees
30 Box jumps 24/20″
10 Burpees
40 Wall balls 9/6kg to a 10/9′ target
10 Burpees
30 Box jumps 24/20″
10 Burpees
20 Calorie row

B) For time
20 Calorie row
10 Burpees
30 Box jumps 30/24″
10 Burpees
40 Wall balls 12/9kg to a 10/9′ target
10 Burpees
30 Box jumps 30/24″
10 Burpees
20 Calorie row

EXTRAS

Programmed work or
Tabata
Hollow hold and Heavy russian swings

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