CrossFit Tucker – Barbell Club

Warmup

3x through as superset

Waiter Walk 30sec per side

Pretzel Stretch 8 breaths per side

3x through as superset

15 scap pull-ups

Pigeon stretch 30sec per side

Skill Warm-up

Behind-the-Neck Press

+

Overhead Squat

+

Drop Snatch

+

Power Position Snatch

+

Low Hang Snatch

Skill with Weight

Pause at Low Hang

+

Pause at Power Position

+

Hang Snatch from Knee

Skill Application

Snatch Deadlift

+

Low Hang Snatch

@90-100% of weight from previous complex

Strength

Snatch Pull

5×3 at 100-110% of weight from previous complex