Crossfit Aether
Day 4:
Strength:
Split Jerk
2 X 5 @ 60%
1 X 5 @ 65%
3 X 3 @ 70%
2) Metcon
30 Minute AMRAP:
10 Clean and Jerks 135/95#
10 KBS 55/35
10 Bar facing burpees
10 Front rack walking lunges 135/95#
10 CTB pullups
10 WB 20/14#
10 Burpees
5 minute cool-down on bike, run or row. SLOW pace. Bring that heart rate back down
Aether Built Oly Cycle
1) Build up to a soft max Power Snatch + overhead squat. 4 dropsets at 80% max. 2.5 minutes rest between sets.
2) Build up to a soft max Power Clean + Push Jerk. 4 dropsets at 80%. 2.5 minutes rest between sets.
3) Front Squat - Build up to a 2 rep max for the day. Dropsets at -15% and at -25%. .
4)
Hollow rock off GHD- 4x:40 weight if possible.
Prone back ext on GHD- 4x:40 weight if possible.