CrossFit Aether

1) Tempo Bench Press- 5-4-3-3-3-3. Tempo at 3 down,1 pause,2 up,0 pause.

2) Tempo Ring Dips- 4x6. Tempo at 3 down,1 pause,2 up,0 pause.

3) 21-15-9

Thrusters (96,65)

Burpees

Aether Built Oly Cycle

1) Build up to a 1 rm Snatch with a 3 second tempo to just above top of knee then accelerate into hip.

2) Build up to a 3rm Clean and Jerk with pause in dip of Jerk.

3) Front Squat- 4x3.

4) Single Leg Deadlifts- 4x10

5) Pull Ups- 4x10