Crossfit Aether

Day 4:

1) Strength

Pressing Complex – Push Press, Push Jerk, Split Jerk

In 12 minutes work to a heavy complex

2) Met-Con

20 min AMRAP

50 Double unders

10 Alternating DB snatches 60/40

20 Front rack lunges 135/95

20 Burpees

10 Thrusters 135/95

50 Wall Balls

5 minutes cool-down on bike, run or row. SLOW pace. Bring that heart rate back down

Aether Barbell Oly Cycle

1) Build up to a max Power Clean + Split Jerk. Dropsets 3x1@ -15% and 2x1@-10%. 3 min rest between sets.

2) Jerks from blocks 4x1. Build up to 100%. 3 min rest between sets please.

3) RDLs- 4x4@75-80% 1rm Front Squat. 3 1/2 minutes rest.

4) Split Squats- 4x6 ea leg. Moderate to heavy. Add weight from last time.