Crossfit Aether
1) 5 rounds
5 DeadLifts(275,155)
5 Burpees.
Rest 3 minutes.
50 Wall Balls
Rest 2 minutes
50 Pull Ups
For total time.
Aether Barbell Oly
1) Build up to a 1 rm Clean and Jerk. 3 sec pause in bottom of clean. 3x1 dropsets @85% max w/no pause.
2) Front Squat- 6x3 at 88% max.
3) Push Press- 4x3. 1x10. Note heaviset 3.
4) Weighted back extensions- 4x6.
5) Ab Wheel- 4x10. Keep back hollow and butt tight.