Crossfit Aether

1) Strength:

Front Squats

1 X 10 @ 50%

1 X 10 @ 55%

2 X 10 @ 60%

Rest 4 minutes

2) Met-con

For time: 1,500 m row

2 minute rest

10 min AMRAP

30 Double Unders

6 pullups

5 Front squats (from the ground) 185/135 (use at least 70% of 1RM)

4 dips

3 Hang squat cleans 185/125

4) Gymnastics

A) Low ring push up x 15

Aether Barbell Oly Cycle

1) Build up to a Heavy Snatch for the day with pause 2 inches off floor. Start with muscle, then power and finish building into a full snatch. Dropsets 3x1@85% today's max.

2) Power Clean + Jerk- 5x1@83% of 1 rm full clean.

3) Back Squat- 6x2@82% 1rm. 2 minutes between sets. Work on depth, speed and form.

4) Bulgarian Split Squat- 3x15 each leg.

5) Ab Straps- 4x8. Slow and controlled.