The Quadfather

CrossFit ATR – Barbell Club

Barbell GHD Hip Extensions (2×10)

Behind The Neck Jerk (4×3, buildup warmup)

Clean + 2 Jerks (Build to Heaviest)

#WTFarelegsanyway (Build to Heaviest)

3 Front Squats @ 3331
Must face a clock to verify REAL seconds. First timers should start with 75% of your front squat.

Squat Jumps (3×10)

Between 15-30kg and 1 minute rests between sets

Snatch Pull (4×3 @ 90-105%)

1st @ 90%

2nd @ 95%

3rd @ 105%

4th @ 100%