CrossFit Tucker – Barbell Club

Warmup

3x through as superset

Plank hold for 10sec to Down Dog hold for 10sec – repeat 3x

Shoulder passthroughs with PVC – 10 reps

3x through as superset

Overhead lunge with plate – 10 steps (5 per side)

Hold bottom of air squat and move around – 1min

Skill Warm-up

With Barbell only:

Snatch Deadlift

+

Snatch Deadlift with Shrug

+

Snatch High Pull

+

Muscle Snatch

+

Power Snatch

+

Overhead Squat 3x

Skill with Weight

Work up to weight where technique breaks down

Snatch High Pull

+

Hang Snatch High Pull

+

Hang Snatch

Skill Application

Every 90sec for 5 rounds @ 100% weight from complex above

Snatch Double

Strength

Snatch Grip Deadlift with 3sec pause @ 1″ off the floor

5×3 @ Heavy