Take 20 minutes to find 1 RM split jerk (block or racks)
EMOM for 20 minutes
Minute 1: 10/8 Strict pull-ups
Minute 2: 15 Burpees
Minute 3: 10 TTB
Minute 4: 8 Thrusters 135/95
5 minutes cool-down on bike, run or row. SLOW pace. Bring that heart rate back down
Aether Barbell Oly Cycle
1) Build up to a Heavy Snatch for the day with pause at knee. Start with muscle, then power and finish building into a full snatch. Dropsets 3x1@85% today's max.
2) Power Clean + Jerk- 5x1@85% of 1 rm full clean.
3) Back Squat- 4x2@86% 1rm. 2 minutes between sets. Work on depth, speed and form.
4) Bulgarian Split Squat- 3x15 each leg.
5) Ab Straps- 4x8. Slow and controlled.