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CrossFit Tucker – Barbell Club


Warm-up 1a – 1min of t-spine rolling

Warm-up 1b – 1min of Shoulder/Bench stretch

repeat 3x through

Warm-up 2a – KB Z-Press 10 reps (alternating sides)

Warm-up 2b – Turkish Get Up 4 reps (alternating sides)

repeat 3x through

Skill Warm-up

Barbell should be sufficient – No higher than 50%

A few reps of each of the following (in order):

Snatch Grip Behind-the-Neck Press


Overhead Squat


Snatch Balance / Drop Snatch


Snatch Grip Deadlift


Knee Hang Snatch Pull


Power Position Snatch

Skill with Weight

Work up to weight where technique begins to fail

Snatch with 2sec Pause at Knee


Low Hang Snatch

Skill Application


5 min

Snatch at weight from previous complex


Back Squat

5×5 @75-80%

At some point between each set accumulate 1min of plank hold