CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFit

Tempo Pull Pause Squat Clean (6 sets: 2-2-1-1-1-1
start around 60-70% up to 85-90%)

Tempo pull from the floor, catch in full front squat, and pause in front squat for a full second before standing up
Every 1:30/2:00 do a set

Metcon (AMRAP – Rounds and Reps)

7′ AMRAP x 3 rounds

(rest 4:00 each round)

400m Run

4 Sandbag Cleans 100/50 ~ 150/100

8 Wall Walks

100′ SB Carry Bear Hug holds

RX+ = 150/100 SB

RX = 100/50 SB

**Pick up where you left off**

– Utilize shuttles if you do not have enough time to complete a 400m run

400m run = 12 Rig Shuttles down and back