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CrossFit Tucker – Barbell Club

Warmup

3x through as superset

30sec Bench/Shoulder stretch

30sec Hollow Hold

3x through as superset

8 PVC Pass-Throughs

5 Snatch Grip Behind-The-Neck Press at bottom of Squat

Skill Warm-up

With Barbell

5 rounds – 90sec rest between rounds

Do at least two of the movements twice per set

Snatch High Pull

+

Tall Snatch

+

Drop Snatch

+

Hang Snatch

Skill with Weight

Work up to weight where technique begins to suffer

Snatch Deadlift with pause at 1″

+

Snatch High Pull

+

Hang Snatch

Skill Application

EMOM for 6min

Snatch @ 90-100% of weight from previous complex

Strength

Push Press

6×3 @ 80%