Week 5 Day 1 (DELOAD)

CrossFit ATR – Weightlifting Class

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Snatch + Hang Snatch

E2:00 x 10

1 Snatch + 1 Hang Snatch @ 50-65%

Clean + 2 Jerks

E3:00 x 5

1 Clean + 2 Jerk @ 50-70%

Back Squat

E3:00 x 7

5 Back Squat @ 60% (focus on speed up!)

Metcon (Checkmark)

4 Rounds of:

12 GHRs

10 GHD Hip Extensions

1 minute rest