CrossFit ATR – Barbell Club
Snatch Balance (Heavy Single)
Done together every 2 minutes. We will build up over 7 sets.
Tempo Front Squats (6×1)
Note your tempo in comments
0:10 down + 0:02 pause. Go heavier than last time. We will do these together every 2:30 minutes for 6 sets.
Snatch Pull (4×3 @ 80-90%)
5 Point Pause Pull. Percentage based on technical proficiency. If you’ve never done these, start with 60-70%
GHD Lat Sweeps (3×10 + 0:15 Hold on last rep)
Empty Bar. If you’ve never done these, hold for 0:10-0:12 on last rep.
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