CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFit
Hang Squat Clean + Squat Clean & Split Jerk + Hang Squat Clean + Squat Clean & Split Jerk (6 sets, every 1:30
– try to add a little more than last week if you can while still focusing on Technique)
above knee, floor, below knee, floor
– Drop and reset each rep
**Get better at moving and this consistency and reps will get you better at Clean & Jerks
Metcon (Time)
3 rounds for time:
1 round equals all of the following
5-10-15
Burpee Pull Ups
5-5-5
Sandbag shuttle runs 100/50
THEN Rest 2:00 after each round.
Use heavy KB or DB for shuttles, be careful not to drop them.