CrossFit Aether

1) Strength

Deadlift

5x5.

Moderate weight. Don't work above 65-70%. Stretch between sets!!

2) Met-Con

OTM 20 min

Min 1: 10 BFB

Min 2: 3 power cleans*

Min 3: 7 dips

Min 4: 10 wall balls

*Power cleans increase with each round starting at 45%, then 55%, 65%, 75%, finishing on 85%

3) Gymnastics

A1 3x10 Straight arm banded pull-downs.

Aether Built Oly Cycle

1) Power Snatch- Build up to a max for the day with pause at knee. 80-85%. 3 minutes between sets.

2) Snatch Pulls- 6x1@105-108% 1rm. 2 minutes between sets.

3) Rdls- 3x6 moderate load with good form. + 5 lbs from last week.

4) Barbell Bridge- 3x6 moderate load with pause at top for 2 seconds. +5 lbs from last week.