1) Back Squat-6x3. Sets count above 80%. Hit a big 3. Difficult but maintain form.
2) 10 rounds for time of:
95-lb. sumo deadlift high pulls, 7 reps
95-lb. front squats, 7 reps
95-lb. push jerks, 7 reps
2 minute high lizard each side.
2 minutes in frog.
Aether Built Oly Cycle Day 18.
1) Build up to a max for the day of
1 hang snatch. No lower than mid thigh.
After finding max proceed to hit 1 full snatch from the floor + 1 Over Head Squat. Buikd up to a soft max.
2) Build up to a 15 rep at 65% intensity.
Perform a true 20 rep max back squat.
3) Heavy Single arm bent over rows(kb or db)- 4x8
4) Dumbbell Curls- 3x10