Wednesday 5/16/17

Met Con

1000 m row

50 Thrusters 75,55

40 Push ups

30 Wall Balls

20 Push Ups

10 Thrusters

100 Ab Mat Sit Ups

Accessory

Single Arm row 4x12

Rear Delt Flys- 4x12

Aether Built Raw Strength and Gains

1) Snatch- 6x3. Find a 3rm for the day.

2) B.T.N. Snatch Grip Push Press- 4x10.

3) Snatch Pulls- 6x5@70%1rm.

4a) Rear Delt Flys- 4x10

4b) Russian Twists- 4x20

5) Dumbbell Skull Crushers- 4x10

6) Ring Push Ups- tempo 3,1,x,1