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CrossFit Tucker – Barbell Club

Warmup

3x through as superset

Plank hold for 10sec to Down Dog hold for 10sec – repeat 3x

Shoulder passthroughs with PVC – 10 reps

3x through as superset

Overhead lunge with plate – 10 steps (5 per side)

Hold bottom of air squat and move around – 1min

Skill Warm-up

With Barbell only:

Snatch-Grip Behind-the-Neck Press

+

Snatch-Grip Behind-the-Neck Push Press

+

Overhead Squat

+

Drop Snatch

+

Power Position Snatch

+

Hang Snatch from Knee

Skill with Weight

Work up to weight where technique breaks down

Power Position Snatch

+

Overhead Squat

+

Hang Snatch from Knee

Skill Application

EMOM for 5min @ 100% weight from complex above

Snatch Deadlift

+

Hang Snatch fron Knee

Strength

Overhead Squat with 1sec pause

5×3

If you complete a set without any wobble, add weight.

If there’s wobble, stay at that weight.