Day 4:

Strength:

Split Jerk

3X 5 @ 60% Push Jerk

3x5 @ 70% split

2) Metcon

10 BS 185/135#

40 DU

10 FS 135/95#

40 Bar over burpees

10 OHS 95/65#

40 KBS 55/35

10 GTO 95/65#

400 M run

* all BB movements from the ground

5 minute cool-down on bike.

Aether Barbell Oly Cycle

1) Build up to a heavy 2 full snatch + 1 overhead squat.

2) Build up to a max for the day 1 power clean + 2 Jerks.

3) Front Squat with pause in bottom- 8@65%, 6@70%, 5@75%, 3x4@78%.

4) reverse hyper- 4x6 Heavy as possible.