1) Back Squats (normal class)
1 X 10 @ 50%
1 X 10 @ 55%
2 X 10 @ 60%
Rest 4 minutes
1 X 20 at 5 pounds more than last week – if you failed last week reattempt the weight from last week.
2) Olympic lifting:
Spend 10 minutes to work to a heavy complex:
2 Pause Hang squat snatch (pause 3 seconds at the top of the knee before finishing snatch) + 1 full squat snatch
3) Met-con
Set bar up at 50% of 1RM Snatch
For Time:
800 M run then:
4 rounds:
5 thrusters
10 pullups
15 power or squat snatch
20 Ab Matt sit ups
Aether Barbell Oly Cycle
1) Build up to a max snatch for the day. Dropsets 6x1@-20%.
2) Build up to a max clean and jerk for the day. Dropsets 4x1@-20%.
3) Back Squat- 3x1@90%.
4) Tempo Rdls- 4x4 tempo@3,1,x,1
5) 4x:30 GHD swimmers
https://youtu.be/YbAiSIMU-Ik