Crossfit Aether
1) Strength
Front squats
1x5 @ 60%
1x3 @ 70%
1x2 @ 80%
1x2 @ 90%
1x1 @ 95%
1X1 @ 103%
2) Met-Con
4 Rounds
10 Lateral over the bar burpees
20 GHD sit ups
5 Power Snatch 155/115 (work at least 80% of your 1 rm full snatch)
Aether Built Oly Cycle
Use power movements at beginning of build ups for both lifts. Focus on foot work at these lighter lifts.
1) Snatch- Build up to your opener. Repeat lift at same weight. Dropsets 2x1@-15%.
2) Clean and jerk- Build up to your opener. repeat at same weight. Dropsets 2x1@-15%.
3) Snatch Pulls- 4x2@80% 1rm snatch.
4) Front Squat- 3x1@70% 1rm.