CrossFit Nucleus, CrossFit Nucleus – CrossFit

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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