Crossfit Aether

1) Strength

Deadlift

Take 20 minutes to find your 1 RM

2) Met-Con

3 rounds for time

10 Wall balls 30/20

10 Burpees

10 STO 135/95

After metcon is completed

Rest 3 minutes

Take 8 minutes to find your 1 RM squat clean

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

Accessory:

Pull Ups- 3x5 Tempo 3,0,1,3

Dips- 3x5 Tempo 3,0,1,3

Aether Built Oly Cycle

1) Build up to a heavy Power Snatch + Hang Snatch. Dropsets 4x1@-20% of todays max.

2) Build up to a soft max 3 rep Btn Push Press.

3) Front Squat- 1x10@50%, 1x6@70%

1x3@80%, 1x3@85%, 1x3@87%, 1x3@82%, 1x3@75%. Please follow exact percentages. Work on speed for lighter sets.

4) Clean Grip pulls- 3@85%, 2@90%, 2@97%, 1@104%, 1@109%, 1@112%.

5) Split Squat- 4x4 ea leg. Heavy