CrossFit Nucleus, CrossFit Nucleus – CrossFit

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Warm-up

5′ Coaches Choice

+ Front Rack Mobility

+ Overhead Mobility

– Empty bar Power clean, Hang Power Clean, Split Jerk work

Weightlifting

Clean Complex

(2) Power Clean + (2) Hang Power Cleans + (2) Split/Power Jerks

(2) Power Clean + (2) Hang Power Cleans + (2) Split/Power Jerks (6 sets)

(2) Power Clean + (2) Hang Power Cleans + (2) Split/Power Jerks

Metcon

Metcon (Time)

For time

21-15-9

C2B Pull Ups

Deadlifts 185/105

-then-

21-15-9

Lateral Burpees over bar

Pull Ups

Accessory Work

3 giant sets:

10 DB Shrugs

10 DB Curls (alternate each arm)

10 DB Lateral Raies

20 Band triceps press downs (fast)