Week 3, Day 1

CrossFit ATR – Barbell Club

Back Squat (Build to a Heavy Double)

then back off sets of 4,6,8,10

Hang Snatch (4×2 @ 80-85%)

Straps encouraged

Push Press (Build to Heavy Single)

Then do a heavy double

Optional

#rackcity (Build to Heaviest)

4 Front Squats + 1 Clean

Accessory Work

GHD Lat Sweeps (3×10 + 0:10 Hold @ 15-25kg)

Overhead Plate Flyes (3×10 @ 2.5-5kg plates)