CrossFit Aether

1) Over Head Squat- 3x5.

2) Hang Snatch- 3x1 w 3 sec pause in catch.

3) Metabolic Conditioning

Complete as many rounds in 13 minutes as you can of:

6 Push Press(115,75)

15 Goblet Squats

10 Kettle Bell Swings

Rest :20 seconds

Aether Built Cycle day 7

1) Build up to a 2rm Clean +2 Jerk from Blocks just below knee.

2) Front Squat- 6x2, 1x12. Note Heaviest 2 rep. 12 rep should be fairly easy. All reps smooth.

3) Good Morning to Push Press- 5x5 Moderate load. Reps Fluid and smooth.

4) Bar Dips- 8-6-6-8-10. Same as above. Smooth reps, good range of motion.

5) Banded single arm rear delt fly- 4x8-12