CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Coaches Choice
+ Front Rack Mobility
Strength
3-Position Squat Clean
(High hang + Knee + Floor starting positions)
6 x 3 @70-75% every 2 minutes
– Don’t try to go as heavy as possible, use the percentages and work on moving fast and hitting good positions.
3-Position Squat Clean (high hang, hang, floor) (6 sets)
3 total reps, 1 high hang clean, 1 hang clean from knee, 1 clean from floor
Metcon
10′ A: Metcon (AMRAP – Rounds and Reps)
10′ AMRAP
35 Double Unders
3 Squat Cleans 135/95
3 Shoulder 2 Overhead 135/95
