CrossFit Tucker – Barbell Club

Warmup

50 calories on the Bike – No Rush

3x through as superset

10 Glute Bridges

20 sec Hollow Hold

10 pushups

20 sec Down Dog

Skill Warm-up

With Barbell

Snatch Grip Deadlift

+

Power Position dip to jump

+

Muscle Snatch

+

Overhead Squat

+

Power Position Snatch

Skill with Weight

Work up to ‘Heavy’ for the complex

Snatch Pull

+

Power Position Snatch

+

Low Hang Snatch

Skill Application

Snatch @ 90-100% of weight from previous complex

5×2 – rest 90sec between sets

Strength

Back Squat

6×3 @ 80%