Crossfit Aether

1) Strength

3 Front Squats + 6 Back Squats (use same bar from the rack)

5 Sets (2 minute rest in between sets)

Start at 65% of F.S – and build each set – no rest between F.S. and B.S – just enough to rack the bar and get back on it

Rest exactly 1 minute after last set

1 set of Back Squats for Max reps at 60% of your 1 RM

2) Met-Con

4 rounds

6 CTB

3 Snatch complexes (High hang, mid-hang, full, ohs: hit all 4 positions w/o dropping the bar = one complex) 135/95

8 Box Jump Burpees 24/20

5 minutes cool down on bike, run or row. SLOW pace. Bring that heart rate back down.

Aether Built Oly Cycle

1) Build up to a max Power Snatch. Dropsets 3x1@ -15% and 2x1@-10%. 3 min rest between sets.

2) Front Squats- 2x3@82%1rm. 2x3@85%. 1x3@80%.

3) Strict Press- 5,4,3,2,2. Record heaviest double. Move into Push Press- 3x2. Record heaviest double

4) Snatch Pulls- 3x2@110%, 1x2@113%, 1x2@116% of 1rm.

5) Back Extensions on GHD- 4x6 w 7 second hold on last rep.