Wednesday 3/15/17

CrossFit Aether

1) 4 Rounds 

400 M run

20 Wall Balls 20/14

20 Sumo Deadlift High Pulls 95/65

40 Double Unders

Aether Barbell Oly Cycle

1) Build up to a Heavy Snatch for the day with pause below knee. Start with muscle, then power and finish building into a full snatch. Dropsets 3x1@80% today's max.

2) Power Clean- 6x1@83% of 1 rm full clean.

3) Back Squat- 6x2@84% 1rm. 2 minutes between sets.

4) Bulgarian Split Squat- 3x15 each leg.

5) GHD hollow hold- 4x:30 weight if possible.