CrossFit Aether

1)Complete as many rounds as possible in 20 minutes of:

Run 400 meters
25 kettlebell swings, (70,55)
25 GHD sit-ups

Aether Barbell- Following a Dave Flemming barbell program.

1) 3 position snatch (1 from each position)- 50%-1, 60%-1, 70%-1, 75%-1, 70%-1

2)- Squat jerk- 50%x3, 60%x3, 70%x3, 75%x3, 70%x3

3)-Halting clean pull (pause at knee for3 sec then finish pull)-60%x3, 70%x3, 80%x3, 85%x3, 80%x3

4) Front squat- 50%x3, 60%x3, 70%x3, 75%x3, 75%x3