CrossFit ATR – Barbell Club

Snatch + Snatch Balance (Build to a Heavy Single)

Every 2 minutes, together over 8 sets.

Front Squat (Heavy Double)

14 minutes to build. If you have time to spare, do back off sets- 1×2 @ 5-10kg less, then 2×2 @ 10-15kg less.

Power Jerk (Heavy Single)

With a 3-second pause in the dip. Done every 2 minutes, together.

Barbell GHD Hip Extensions (3×10 @ 20-25kg)

If first time, empty bar only.