Week 4

CrossFit ATR – Barbell Club

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Muscle Snatch (3×2 @ 60%)

12 minutes

High Hang Snatch High Pull + Below Knee Snatch (2×2+1 @ 75%, 2+1 @ 80%, 2×1+1 @ 85+%)

16 minutes

Back Squat (Build to Heavy Single)

Then 3×5 @ 80% of Heavy Single

Jerks Dips (5×3 @ 100%)