Crossfit Aether

1) Strength * don’t drop from the top – control the decent

1 X 10 Deadlift @ 50%

1 X 8 @ 60%

5 X 5 @77% (should be close to a 10# jump from last week)

2) Met-Con

1,000 m row

100 DU

40 jumping lunges (no weight)

10 HSPU

40 DB Thrusters 40/20

10 TTB

50 DU

500M row

3) Gymnasticss

3x8-10 Strict Pull-ups

3x8-10 Strict Dips

Aether Built Oly Cycle-

1) Build up to a heavy Power Clean + Front Squats + jerk drive + Jerk. 3x1@85% today's max.

2) 2 Front Squat + 3 Back Squat- Build up to a heavy set of the complex. No rest between front squat and back squat. Dropsets 1@90% and 1@85% of today's max.

3) Strict Press- 4x4@82% 1rm or heavy as possible.

4) Barbell Bridges- 4x4 heavy as possible.

5) Weighted GHD hollow rock holds- 5x:30