1) Warm up
50 Speed Skaters
50 Kettle Bell Windmill
2) For time:
50 wall-ball shots
50 deadlifts, 185-lb.
50 handstand push-ups
Each time you break a set of wall-ball shots or handstand push-ups, deadlift the barbell and hold it at your waist for 15 seconds before returning to the ball or wall.
Aether Built Oly Cycle Day 8
1) Build up to a 2 rep max snatch with 2 sec pause in catch. Soft max. Dropsets 2x2 @80% todays max.
2) Snatch pulls from blocks- 5x2
3) Super Set
KB Over Head Walking Lunge- 4x12 total.
Pull Ups- 4x6
4.) Snatch grip strict pull- 4x8