WARM UP
4mins
10 Snatch press
10 Snatch pulls
10 Triple unders
MOBILITY
Peanut crunches
Pistol of doom
Groin terror
Athletes choice
SKILL/STRENGTH
Snatch 3,3,3,3,3,3,3
Rest, then
30 Strict pull ups in as few sets as possible,
feel free to add weight but the option you start on you have to stick with, no swapsies
Rest as needed between sets
*You may only use a maximum of 6 sets, if you cannot complete the 30 in 6 sets do 10 burpees for every rep not completed
WOD
21/15/9 – 4min cutoff
Kettlebell swings 32/24kg
Toes to bar
HOMEWORK
2 x 5mins paleo chair
Crossfit Mooloolaba Sunshine Coast. The first CrossFit gym in the Mooloolaba, Maroochydore, Buderim area.
