CrossFit Tucker – Barbell Club

Warmup

500m Row

3x through

1min of alternating between Plank Hold and Down Dog

10 Split Presses with barbell

1min rotational spine work

Skill Warm-up

With barbell and/or light weight

Romanian Deadlift

+

Muscle Clean

+

Thruster

+

Push Press

+

Jerk with hold

Skill with Weight

Clean Pull

+

Power Position Clean

+

Jerk with 3 sec hold in split

Skill Application

Clean + 2 Jerks

5 rounds – Every 90 sec

Strength

Front Squat 8×3 @65-70%

2sec down 1 sec up