CrossFit Aether

1. Clean and Jerk
60%/2
65%/2
70%/2
(75%/1)5

2. Front Squat

(70%/5)3

3. Conditioning
3 RFT:
10 Chest to Bar Pull-ups
10 Front Squats (165/110)

10 Burpees

Aether Barbell Raw Strength and Gains

Legs posterior chain emphasis

A1) Kang Squat- 4x6

B1) Barbell Bridge-4x6

B2) Back Extension off GHD

C1) Split Squat with back foot on bench- 4x12 Total

D1) Trx Hamstring curl- 5x12

D2) Standing Calf Rasie- 4x12

E1) Banded Clams- 3x12