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CrossFit Tucker – Barbell Club

Warm-up

Warm-up (No Measure)

Couch Stretch (Left/Right) for 30 seconds

Samson Stretch for 30 seconds

Lateral Lunge (Left/Right) x 10 yrds

Muscle Snatch x 10 reps

Behind the Neck Press x 5 reps

Overhead Squats x 10 reps

Snatch Balance x 5 reps

Behind the Neck Sots Press x 5 reps

Use a Band for remainder of warm up.

Squats with Band x 10 reps

Forward and Backward Walk with Band x 10 yrds

Squatted Lateral Walk with Band x 10 yrds (Left/Right)

Barbell Squats (keep weight light) x 10 reps

Barbell Complex (1-1-1-1)

– Clean Pull

– High Hang Clean Thruster

– Squat Jerk

– Low hang clean thruster

– Squat jerk

– Split jerk

– Full clean thruster
Do all 7 movements to complete 1 repetition of the complex. Complete the complex 4 times, unbroken (without letting go of the bar or resting it on the ground) to complete 1 round. Complete 4 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.