CrossFit Aether

Front Squats

1 X 10 @ 50%

1 X 10 @ 55%

2 X 10 @ 60%

Rest 4 minutes

2) Met-Con

4 rounds for time of:
15 ring dips
30 GHD sit-ups

Row 500 meters

3) Gymnastics-

2x15 low hang push ups.

2x30 Russian Twists

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@80% today's max.

2) Power Clean- 5x1@80% of 1 rm full clean.

3) Back Squat- 6x2@80% 1rm. 2 minutes between sets.

4) Bulgarian Split Squat- 2x20 each leg.