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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

With barbell

Muscle Clean

+

Tall Clean

+

Hang Clean from Knee

+

Jerk

Skill with Weight

Work up to weight where technique begins to suffer

Clean with pause at shin

+

Hang Clean from Knee

+

Push Press

+

Jerk

Skill Application

Clean & Jerk

5×2 @ 75-80%

Strength

Back Squat 3×5 @ 80%