Crossfit Aether

4 Rounds

Row 800 Meters

30 GHD Sit Ups

30 Hip Extensions

Aether Built Oly Cycle

1) Build up to a heavy 2 rep Snatch high pull. Close and high. Focus on staying straight up and down.

2) Build Up to a 1 rm Power Snatch.

3) Build up to a 1 rm Power clean and push jerk.

4) Bench- 4x6. 3 second pause at top of reps.

Roll out and work on mobility. Nothing crazy just long and light stretching and rolling. 1000 m row broken into 100 hard 100 light.