2X3 Hang clean from the power position
2X3 Mid hang clean
2X3 Full Cleans
5 Min to work to a heavy 3 position clean.
Cleans @ 135/95
Rest 2 minutes then:
7rx/10rx+ thrusters 95/65#
7rx/10rx+ ring pushups
5 minute cool down
Aether Built Oly Cycle
1) Build up to a Power Snatch max for the day. Lead into 1rm full snatch. Dropsets 3x1@-15%.(full snatch).
2) Build up to a smooth power clean + jerk max for the day. Dropsets 3x1@-10%.
3) Back Squat + seated box jump- 3@85%, 2@90%+. After back squat jump from seated position using bench, onto a box of decent difficulty.
4) Clean Pulls- 4x2@110% of number 2 max for the day.
5) Weighted Hip Extenesion- 4x6. Heavy but controlled.