Crossfit Aether
1) Strength
Squat Snatch
1x2 @ 65%, 2x2 @ 70%, 1x2 @ 75%, 1x1 @ 80%, 1x1 @ 85%, 1x1 @ 90%, 1x1 today’s 1RM
Squat Clean and Jerk
2x1 @ 65%, 2x2@ 70%, 1x2@ 75%, 1x1 @ 80%, 1x1@85%, 1x1 @90%, 1x1 today’s 1RM
2) MET CON
Partner WOD – split work however you would like
2,000 m row - split
100 Front rack walking lunges 135/95 – total steps
800 m run – together
100 – Deadlifts 135/95 - split
100 DU – each
100 – GTO (snatch or CnJ – just get it from the ground to overhead) - split
3) 5 minute cool down
4) 15-20 Mobility – GET EXTRA MOBILITY IN TODAY