CrossFit Nucleus, CrossFit Nucleus Swansea – CrossFit

Tempo Pull Pause Squat Clean (6 sets: 3-3-2-2-1-1)

Tempo pull from the floor, catch in full front squat, and pause in front squat for a full second before standing up
All sets are drop and reset.

keep arms as straight as possible as long as possible through the hips and try to beat the weight down in the front squat

start around 60-70%, no more then 80% 1RM

Metcon (5 Rounds for reps)

5 rounds: 2:00 work/2:00 rest

20/16 calorie Row

15 Box Jump Overs

MAX Deadlifts 185/125
Score is reps of deadlifts each round

(5 separate scores)