Day 4:

Strength:

Split Jerk

1 X 5 @ 60%

1 X 5 @ 65%

1 X 3 @ 70%

3x3 @75%

2) Metcon

12-9-6-3

STO 135/95

Pull-ups

Front squats 155/95

Box jumps 24/20

5 minute cool-down on bike, run or row. SLOW pace. Bring that heart rate back down.

Aether Barbell Oly Cycle

1) Power Snatch- 3x1@80%-85% 1rm snatch.

2) Power Clean and Jerk- 3x1@80-85% 1rm full c&j.

3) Snatch Grip first pull + Full Pull- maintain back angle from when weight breaks floor till bar passes knee. 5x1@85% 1rm snatch.

4) Front Squat- 5x3@85%