1. Snatch
60%/3
65%/3
70%/3
75%/3
(80%/3)3
2. Snatch Pull
(100%/3)4
3. Back Squat
(78%/6)5
4. Conditioning
For Time:
27-21-15-9
Calorie Row
Kettlebell Swings (53/35)
Overhead Squats (75/55)
Aether Barbell Raw Strength and Gains
A1- Build Up to a 3 Rm Power Clean.
B1- Clean Pulls- 5x3@100% 1rm clean.
C1- Barbell Bridge- 4x10
C2- Back Squat- 4x6 tempo 4,0,4,0
D1- Single Leg Calf Raise- 4x12 each leg. Weighted
D2- Walking Lunges- 4x25... body weight. Minimal rest.