Thursday 12/30/16

Crossfit Aether

4 Rounds  

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.