10 each arm light single arm KB snatch (these come from the hip, not the ground)
10 single leg deadlifts each leg
10 goblet squats
2 min couch stretch
1 min pigeon stretch
*Add any additional warm up that you need for you*
Not For Time:
A1) 4 X 10 (5 each leg) Back rack jumping lunges. Work on explosiveness and speed.
A2) 4 X 12 double KB OH squat. These will be lighter than you think. They're hard. Work on good form.
2 rope climb
10 double KB thruster 53/35#
20 Walking lunges- no weight(total strides)
30 Single arm KB power snatch 53/35(alternating - 15 each side)
40 abmat situps
1Min couch stretch each leg X2
2Min wall straddle stretch
Aether Built Oly cycle.
1) Build up to a one-rep Max clean and jerk. Dropsets 5x1@-15% todays max.
2) Push Jerk off blocks- 6x3. no misses. track heaviest 3.
3) Back Squat- 5x2. Build up to a heavy double and dropset if needed. tempo @4,0,x,0.
4) Clean Pulls- 4x2@110% todays max.
5) ghd back extension-4x7