CrossFit ATR – Barbell Club

Snatch Balance (Heavy Single)

Done together, every 2 minutes over 8 sets.

Front Squat (Heavy Single)

Done together, ever 2 minutes over 8 sets. Then 1×2 @ 90% of HS (9th set).

Snatch Pull (5×3 @ 75-85%)

5 Point Pause Pull. Percentage based on experience and technical proficiency.

GHD Lat Sweeps (3×10 + 0:12 Hold on last rep)

Empty bar. If you have never done these, you will perform a 0:10 Hold on the last rep of each set instead.