CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFit

High Hang Snatch + Snatch + Below Knee Hang Snatch + Snatch (6 sets, every 1:30
)

High Hang Snatch + Snatch + Below Knee Hang Snatch + Snatch
– start around 60%, you’ll be able to add weight each week

– Focus on technique and slowly add weight this cycle just like the Clean & Jerks last cycle

Metcon (AMRAP – Rounds and Reps)

6′ AMRAP

RX+

8 Sandbag Cleans 100/50

2 Ring Muscle Ups

RX

8 Power Cleans 95/65

2 Burpee Pull Ups
*Sandbags must alternate shoulders and show control at the top. No over the shoulder throws, and they can be touch and go