CrossFit ATR – CrossFit

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Warm-up

3 Rounds of:

5 Double Push-up Burpee Tuck Jumps

10 PVC GHD Hip Extensions (HOLD last rep 0:05)

5 PVC Passes from OHS

Mobility

Metcon (No Measure)

2 min Lacrosse Ball Smash on Traps / side

2 min Foam Roll T-Spine (1 min with barbell overhead)

10 Banded (on posts) Overhead Squats

1 min Frog Stretch

1 min ‘KB on Knee’ Ankle Mobility / side

Weightlifting

Shaolin (Weight)

EMOM for as long as possible:

1 Snatch High Pull

1 Power Snatch

1 Overhead Squat

*Start at 75/65 and add 10/5 lbs every minute until failure. Score is your last successful weight completed within the prescribed minute.
If you cannot snatch more than 135/95, scale your starting weight down and/or the jumps in weight.