Every 90 seconds for 5 sets
a) Clean Complex –
Power Clean, push press, front squat, hang squat clean, split jerk
* Don’t drop the bar until you hit all 5
* Build weight with each set unless you fail
b) Take 8 minutes to work to a heavy set of 5 Thrusters (try to hit this in 5 sets or less – but don’t sand bag)
REST 1 minute
Then @ 50% of above 5rm
* 1 min rest between sets
8 minute AMRAP
8 DB Push Press 50/35
8 DB burpees
*hands on DB in bottom push up position/chest to the ground – hop through – take DB with you – jump with DB at your sides/not overhead.
Aether Built Oly Cycle Day 60
This is a deload week and we will come back next week with a greater focus on leg and overhead strength to boost our clean and jerk. Dont push it.
1) Snatch- Build up to a heavy single around 80%1rm. Dropsets 4x1@70%1rm.
2) Build up to a heavy single around 80%1rm.
3) Strict Press- 5x5 moderate load.
4 Rounds not for time
13 Push Ups
13 Wall Balls
13 KB Swings