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.