Crossfit Aether

1) Strength

1 X 10 Deadlift @ 50%

1 X 8 @ 60%

5 X 5 @70%

2) Met-Con

4 rounds

5 Dips

10 Push press 135/95

15 Front squat 135/95

Then

10 minutes to find 3RM thruster.

Accessory- GHD Sit Ups- 5x15

Aether Built Oly Cycle

1) Front Squat- 3x5@80%, 1x5@82%, 1x4@84%.

2) 1 Clean + Front Squat + Push Jerk- Build up to a soft max for the day.

3) Clean Pulls- 2x2@105% of 1rm. 2x2@110% of 1rm. 1x2@115% of 1rm.

4) Glute Ham Raises- 4x4 moderate weight.