Saturday

Day 6: (Saturday)


1)  Strength


Squat Snatch


1x2 @ 60%, 1x2 @ 70%, 1x2 @ 75%, 1x1 @ 80%, 1x1 @ 85%, 1x1 @ 90%, 1x1 heavy single


Squat Clean and Jerk


2x1 @ 60%, 2x2@ 70%, 1x1 @ 80%, 1x1@85%, 1x1 @90%, 1x1 heavy single


Good mornings


3x5 – moderate weight


2) MET CON


Partner workout


both partners start with 400M run


10 wall walks - Switch every wall walk


20 Single arm KB thruster 53/35


30  STO 95/65


40 squat snatches 95/65


50 Lateral bar over burpees


60 Hang squat Cleans 95/65


70 back rack lunges 95/65


80 KBS 53/35


90 Abmat situps


100 DU ea person

* share work however you want except for noted movements


3) 5 minute cool down


4) 15-20 Mobility – GET EXTRA MOBILITY IN TODAY

Aether Barbell Raw Strength and Gains

1) 2 Clean +  2 Jerk- 6 sets at 60% 1rm.

2a) Bench Press- 4x10.

2b) Single Arm Bent Over Row- 4x10.

10 Rounds Cindy

5 Pull Ups

10 Push Ups

15 Jump Squats