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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

Low Hang Power Clean

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Front Squat

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Press

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Push Press

+

Jerk

Skill with Weight

Pause at Low Hang Power Clean

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Front Squat

+

Hang Clean (Squat!!!)

+

Jerk

Skill Application

EMOM for 5min

Clean & Jerk @ 100% of weight from previous complex

Strength

Crossfit Strength for the day

Back Squat

3×6 @75% rest 2min between sets