CrossFit Nucleus, CrossFit Nucleus – CrossFit
Warm-up
5′ Coaches Choice Warm Up
+ Shoulder opener
+ Front rack opener
Weightlifting
Split Jerk specific Warm Up/Position Stretches
– Technique, empty bar reps
THEN
6 x 1, Every 90 Seconds
Split Jerk (6 x 1)
Metcon
Metcon (AMRAP – Rounds and Reps)
“IHOP” – 15′ AMRAP
60 Double Unders
5 Power Cleans 155/105
5 Hang Squat Cleans
5 Squat Cleans
Cool Down/Stretch
Foam Roll Lats & Quads/Hip Flexors
2′ each side Couch or Twisted Lizard (go longer if you have time)