MOBILITY

Thoracic
Hips
Front rack
Ankles
Wrists

SNATCH

Build to a heavy snatch

CONDITIONING

A) 3 Rounds
Run 400m
30 Wall balls 7/4kg
Run 400m
30 Kettle bell swings 16/12kg

B) 3 Rounds
Run 400m
30 Wall balls 9/6kg
Run 400m
30 Kettle bell swings 24/16kg

C) 3 Rounds
Run 800m
30 Wall balls 9/6kg
30 Kettle bell swings 24/16kg

OPTIONAL EXTRAS

Programmed work or

Romanian deadlifts 3×12

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