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CrossFit Tucker – Barbell Club

Warm-up

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

Then…

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

EMOM

5 min

Snatch at weight from previous complex

Strength

Back Squat

5×5 @75-80%

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