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.