Week 4, Day 1

CrossFit ATR – Barbell Club

Back Squat (Build to a Heavy Double)

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

Split Jerk (5×1 @ 85-90%)

Optional

#snatchapalooza (Build to Heaviest)

Snatch + Hang Sn + Sn Balance + Hang Sn + Snatch

Mandatory

Push Press (Build to Heavy Single)

Then back off sets of 2 and 3

Accessory Work

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

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