Warm up

3 minutes shoulder and bands off rack

Banded pass through x 15

Over Head Squats x 10

High lizard x :30

Saddle x :30

Pigeon x:30

Warm up muscle snatches and then powers. Focus on good hip contact, fishing pull and catching at various heights. Add weight when ready!

CrossFit Aether

1) Strength

Power Snatch

1x3 @ 70%, 1x3 @ 75%, 3x5 @ 78%, find 3 RM (1-2 sets)

Power Clean

1x3 @ 70%, 1x3 @ 75%, 3x5 @ 78%, find 3 RM (1-2 sets)

Good Mornings 3x5 – moderate weight (biuild)

2) Met-Con

AMRAP

15 minutes

15 Deadlifts 225/155

30 Front rack walking lunges (count each step) 95/65

15 T2B

30 Burpee box overs

Aether Barbell Raw Strength and Gains

1) Clean Pull +hang power clean just below knee - 4x2@ 65%.

2) Push Press- 4x10 find a smooth 10 rm.

3) Barbell Bridges- 4x8 find smooth 8 rm.

4) Bar Dips- 6x8 tempo 3,1,x,1.

Superset 4 rounds

GHD Sit Ups x 20

Push Ups x close to failure.