Make up previous WOD or

1) 10 minutes to build up to a 1rm Power Snatch. Dropsets 3x1@-15%.

Met Con: 


15 GHD Sit Ups

15 Sumo Dead Hi Pulls 75,55

15 Push Ups

12 Bent Over Row 75,55

3 minutes Couch stretch

3 minutes Figure Four

2 Minutes Hamstring and barbell.

Aether Built Oly Cycle

1) Build up to a Heavy Clean + Front Squat + Jerk.  2 dropsets@-10%.

2) Back Squat- 6x2@83-88%  work on stretch reflex out the bottom. Speed the whole way through. Brace your belly.

3) Build up to a Heavy Single behind the neck push press.

4) Strict Dumbbell Shoulder Press- 2x20 light to mod weight.

5) Face pulls- 3x15.