CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFit

Tempo Pull Pause Squat Clean (6 Sets: 3-2-2-1-1-1
-Start around 60-70%, not exceed 85%)

Tempo pull from the floor, catch in full front squat, and pause in front squat for a full second before standing up

Metcon (Time)

3 Rounds for time:

5 Ring Muscle Ups

*Jump Rope*

*Handstand Walk*

*Rd 1: 75 Double Unders & 100′ HSW

*Rd 2: 50 Crossover Single Unders & 75′ HSW

*Rd 3: 25 Drag DUs(75 DUs) & 50′ HSW