CrossFit ATR – Barbell Club

Overhead Squat (1 Rep w/ 0:05 Pause at Bottom))

15 minutes to build.

Hang Clean and Jerk (4×2 @ 75-80%)

All 4 sets must be within this range, but can vary set to set.

GHD Lat Sweeps (3×10 + 0:10 Hold)

Snatch Pull (5×3)

5 Point Pause Pulls, all at same weight, determined by your technique and what you can handle.