CrossFit Nucleus Swansea – CrossFit

Power Snatch (Build to a heavy single, no misses.
15 minutes)

If you miss drop weight and work technique for rest of 15 minutes

Metcon (Time)

2 Rounds for time:

2000m Echo/Assault Bike

5 Rope Climbs

10 Shoulder to Overhead 165/115

REST 5:00 after first round

Extra Work

Gymnastics: Muscle Up (same as last week)

Strength: Overhead Squats or Snatch Balance

5×4 50-60% 1RM Snatch, rest 2:00

Conditioning: 9 rds: 500/450m Row, rest 3:00