CrossFit Aether

1) Strength

A) Back Squats

1x2 - 70%, 1x2 – 75%, 1x2 – 80%, Work singles to find a new 1RM

B) Power snatch 2 X 75%, 2 X 80%, 4 X 1 at 85%

2) Met-Con

Hero WOD (partner style) Holleyman

30 rounds (one partner finishes one round, second partner finishes a round etc)

5 WB 20?14#

3 HSPU

1 Power clean 255/155#

3) 5 minute cool down

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

Aether Barbell Raw Strength and Gains

1) Back Squat- 4x5@ 70% 1rm.

2) Single Leg bridge off bench- 4x12

3a) Walking Lunges- 4x30

3b) High Pulls From Hip- 4x10

4a) Laying banded adductor work- 4x10

4b) Fire hydrants- 4x10.

4c) DB Rear Delt Flys- 5x10