Wednesday 11/23/16

Warm Up

3 rounds

10 Lateral Lunges

10 Wall Balls

1a) Front Squat

1x8@65%

1x8@70% 

1x8@80% 

1x8@85% 

1b) Bent Over Row

In between last 2 sets of super set perform a 150 m Farmer carry. Heavy. 

Met Con 24 minute EMOTM

Minute 1: 20 Wall Balls 20/14

Minute 2: 10 Power Cleans 155/105

Minute 3: 50 Double Unders

Aether Built Oly Cycle day 43

1) Build Up 1 rm Snatch.

2) Build up to a 1rm Clean And Jerk. 

3) Back Squat-

1x3@83%,

1x1@87%

1x3@83% 

1x1@87% 

100 Walking Lunges @bw.