CrossFit ATR – Barbell Club

Power Snatch + Hang Power Snatch (4×1 @ 75+%)

Whatever you did last week, add 3 kg.

Snatch (1 rep @ 75+% every 2 min for 16 min)

If you made 7/8 or more last week, go up 3-4 kg.

Clean and Jerk (Build to 85+%, then 2×1 with 5-10kg less)

Whatever you did last week, add 5-10 kg.

2 Front Squats + 1 Jerk (4×1)

Try to do this with 75% of your Front Squat. If this is beyond your jerk max, do this with 80-85% of your clean and jerk

Front Squat (8×2 @ 80+%)

Whatever you did last week, add 5-10 kg.