CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
Coaches Choice
– banded shoulder stretches
Weightlifting
Burgener Warm Up/Hang snatch specific warm up
THEN
5×2 Hang Squat Snatch
– pause one Overhead Squat for a second
(Utilize Powee position to receive barbell if mobility needs it)
Hang Snatch (5×2)
Metcon
Metcon (AMRAP – Rounds and Reps)
10’ AMRAP
15/13 Calorie Row
10 Lateral Bar burpees
5 Hang Squat Cleans 135/95