CrossFit Aether

1. Snatch
60%/2
70%/2
75%/2
80%/1
85%/1
(90%/1)2

2. Clean & Jerk
60%/2+1
70%/2+1
75%/2+1
80%/1
85%/1
(90%/1)2

3. Front Squat
60%/2
70%/2
75%/2
80%/2

4. Conditioning
21-15-9:
DB Hang Squat Cleans (50's/35's)
HSPU

600m Run

Aether Barbell Raw Strength and Gains

1. Farmer Carries- 4x50 m. Heavy as possible.

2. High Pulls From Hip- 4x10

3a. Dumbbell Bent Over Row- 4x10

3b. Dumbbell Curls- 4x10

4a. Straight arm last pull downs- 4x10

4b. Pull Ups- 4x6

5. Barbell Curls- 3x10