Pulls + Hangs

CrossFit ATR – Barbell Club

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Snatch Pull + Hang Snatch

2×3+3 @ 50%

1×3+2 @ 60%

1×2+2 @ 70%

4 WAVES OF:

1×1+1 @ 75%

1×1+1 @ 80%

Clean Pull + Hang Clean

2×3+3 @ 50%

1×3+2 @ 60%

1×2+2 @ 70%

4 WAVES OF:

1×1+1 @ 75%

1×1+1 @ 80%

Push Press

Build to a 1RM

Split Jerk (pause in split, no quick recoveries)

2×4 @ 50%

2×3 @ 60%

1×3 @ 70%

1×3 @ 75%

5×2 @ 80%