Warm up

2 rounds

10 air squats

10 Push ups

10 Ring rows

2 rounds

10 Lunges

6 Dips

6 levers

1) Strength

Build into it using high pulls, and muscle cleans.

C & J: 3 + 1 x 3 (3 cleans + 1 jerk) 60%, 3 + 1 @ 65%, 3 + 1 @ 70%, 3 + 1 @75% - find 3 RM (3 cleans+1 split jerk)

Back Squats

70%x3, 75%x3, 80%x3 – find 3 RM (in 1-2 sets)

Partner Wod

7 rounds for time of:

800-meter Row
20 back squats, 155, 105

20 Ring Rows

Aether Barbell Raw Strength and Gains

1) Clean- 4x4@73%.

2) OHP- 4x10

3) Barbell Bridge- 4x4.

4) Dips- 4x6

5) Lateral Raises- 4x10

6) High Pulls From Hip- 4x10