CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFit
Warm Up
Coaches Choice
+ Power Snatch Mobility (shoulders/hamstrings)
(1) Power Snatch + (1) Hang Power Snatch + (1) Power Snatch + (1) Hang Power Snatch (5 Sets, every 2 minutes
– Reset at hip each rep as needed)
(1) Power Snatch + (1) Hang Power Snatch + (1) Power Snatch + (1) Hang Power Snatch
Metcon (Time)
For time
21-15-9
Power Clean & Jerks
Pull Ups
RX = 135/95 and Pull Ups
RX+ = 155/105 and Chest to Bar Pull Ups