Day 4:

1) Strength

In 30 minutes – build to a heavy complex for both movements (power position, hang position, full)

3 Position Squat Snatch

3 Position Squat Clean

2) Met-con

14 Min AMRAP

30 KBS 53/35

5 BS from the ground 185/135

30 calorie row

5 FS from the ground 185/135

30 Pullups

5 Squat Cleans 185/135

30 ' HSW

3) 5 minute cool down

4) 15-20 Mobility – GET EXTRA MOBILITY IN TODAY

Aether Barbell Oly Cycle

1) Show up and running through movements. Nothing over -10% of openers. Work on the little things. No misses.