CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

8′ Coaches Choice

– then –

MOBILITY

– T-Spine/Ankle

Weightlifting

5 sets 3-Position Power Snatch (every 2 Minutes)

(1) Mid Thigh Hang Power Snatch + (1) 2″ Below Knee Hang Power Snatch + (1) Power Snatch from Floor

Metcon

3 – Position Power Snatch (5 sets)

(1) Mid Thigh Power Snatch +(1) 2″ Below the knee Hang Power Snatch + (1) Power Snatch from floor

The Chief (AMRAP – Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles

Cool Down/Stretch

Stretch it out!

Metcon