CrossFit Tucker – Barbell Club

Warmup

3x through as superset

Z-Press with 1sec hold at top – 8reps

Hollow Hold 30sec

3x through as superset

Banded hip stretch 30 sec per side

Calf raise and drop to split jerk and hold for 3sec – 5 reps

Skill Warm-up

5x through this complex with one or more reps per movement.

Muscle Clean

+

Front Squat

+

Tall Clean

+

Push Press

+

Split Jerk with 3sec hold

Skill with Weight

Work up to heavy weight before failure

Hang Clean

+

Front Squat

+

Jerk

Skill Application

EMOM 5min @ 100% of weight from complex

Clean & Jerk

Strength

Deadlift + Clean Pull

5x(1+2) @ 100% of Clean Max