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CrossFit Tucker – Barbell Club

Warm-up

3x through as superset

Hollow hold for 30sec

Shoulder/Bench stretch for 30sec

3x through as superset

10 scap pull-ups

8 breaths in pretzel stretch

Skill Warm-up

With barbell

5x through

Muscle snatch

+

Overhead Squat

+

Tall Snatch

+

Overhead Squat

+

Hang Snatch

+

Overhead Squat

Skill with Weight

Work up to heavy-ish

Snatch High Pull

+

Hang Power Snatch

+

Overhead Squat

+

Snatch

Skill Application

Every 90sec for 5 rounds

Snatch Double @ 90-100% of weight from complex

Strength

Back Squat

6×2 @ 80% of max