Day 2:

1) Strength

Deadlift

Take as many Warm up sets as you need

5x4@85%

2) Met-Con

5 minute amrap

25 WB 20/14

15 Dips

Rest 2 minutes

5 minute AMRAP

25 KBS 55/35

15 KB Front rack lunges 55/35

Rest 2 minutes

5 minute

10 Burpees

10 TTB

Then

1,500 m easy row.

* no gymnastics. Get extra mobility in!!!

Aether Barbell Oly Cycle

1) Build up to a heavy double Power Snatch in 15 minutes.

2) Build up to a heavy Power Clean and Power Jerk in 20 minutes

3) Back Squat w 2 second pause in bottom- 5x4@78%1rm.

4) Clean high pulls-5x1@105%1rm.

5) Dips- 4x8