CrossFit Nucleus Swansea – CrossFit

Hang Snatch (5 x 1.1.1
– Start top of knee, pause in catch, every 2 minutes, 65-75%)

**This should not be crazy heavy, focus on technique, speed under bar, and being comfortable in the OH Squat/Catch position

Metcon (4 Rounds for calories)

4 Sets: 3:00 AMRAP/1:30 Rest

24 Wall Balls 20/14

12 Burpee Deadlifts

100′ Farmers Carry

MAX Calories Bike
DB weight

RX+ = 70/50

RX = 50/35

Wall balls should be as unbroken as possible, 3:00 will go fast, modify rep count as needed to go unbroken and keep moving.