CrossFit ATR – Mike Trezza
20 Banded Lateral Steps
20 Band Pull Aparts
5 PVC Passes
:15 Hanging L-Hold
10 GHD Hip Extension w. Pause @ Top
High-Hang Snatch (1 Rep every 1:00 x 5 sets)
Pause Snatch (1 Rep every 1:00 x 10 sets )
Snatch, with pause at the knees.
Slow Pull from the ground with pause at knees.
After the completion of the EMOM above spend the last 5 rounds working on efficient singles.
Power Snatch (1 Rep every 1:15 x 5 Sets)
3 Rounds not for Time:
10 Toes to Bar
:20 Hollow Hold
10 D-Ball Slams
:20 Side Planks (Right and Left)