CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFit

High Hang Snatch + Snatch + Below Knee Hang Snatch + Snatch (Snatch Complex. Each set is 4 different movements, drop and reset after 2 movements.
Do a set every 2:00 for 10:00)

High Hang Snatch + Snatch + Below Knee Hang Snatch + Snatch
*add weight as you wish but keep it light and focus on technique. Make the hips move the weight and get under it as fast as possible to the bottom of the OHS.

* Every Snatch should have a :01 pause in bottom of OHS

Metcon (Time)

For TIme:

20 C2B Pull Ups

100 Single DB Box Step Overs 50/35

15 C2B Pull Ups

75 Alternating DB Snatches 50/35

10 C2B Pull Ups

50 Alternating Single Arm DB Clusters 50/35

RX+ = 70/50 DB & add 5 reps to all C2B sets (25, 20, 15)

*Step over box height does not need to be higher then 20″