Row 800 Meters
30 GHD Sit Ups
30 Hip Extensions
Aether Built Oly Cycle
1) Build up to a heavy 2 rep Snatch high pull. Close and high. Focus on staying straight up and down.
2) Build Up to a 1 rm Power Snatch.
3) Build up to a 1 rm Power clean and push jerk.
4) Bench- 4x6. 3 second pause at top of reps.
Roll out and work on mobility. Nothing crazy just long and light stretching and rolling. 1000 m row broken into 100 hard 100 light.