Day 1:

1) Strength:

A1) Back Squats

6x5 @ 70%

A2) Strict press

6x5 @ 70%

*super set a1&2

3) MET-CON

800 m run

30 UB wall balls

500 m row

30 Front rack lunges 95/65 (total)

50 DU

20 UB wall balls

250 m row

20 power snatches 95/65 (shoot for UB)

25 DU

*25 min time cap

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

Aether Barbell Oly Cycle

1) Build up to your opener snatch.

2) Build up to your opener clean and jerk.

3) Build up to 85% of your 1rm Back Squat.

4) Superset- Ring Push Up 3x5 tempo 5,1,x,1

GHD Sit up- 4x8 tempo 4,0,x,1