CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

8’ Coaches Choice

– Then –

MOBILITY

– T-Spine anchored stretch with BB 2’

– 1’ each side Banded Ankle Stretch on rig

Weightlifting

Snatch Specific empty bar warm up

Then

3×3 Muscle Snatch

3×2 Power Snatch

3×1 Squat Snatch

– every 90 seconds

Muscle Snatch

Power Snatch

Squat Snatch

Metcon

Metcon (Time)

3 rounds for time:

10 Clean and Jerks 135/95

400m Run

Cool Down/Stretch