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.