Monday 7-3-17

1. Snatch

60%/3
65%/3
70%/3
(75%/3)3

2. Snatch Pull
(95%/3)4

3. Back Squat
(75%/6)5

4. Gymnastics Conditioning
Muscle-ups:
5x50% unbroken, :50 rest

5. Conditioning
4 RFT:
21 Wallballs (20/14)
18 Cal Row
15 Box Jumps (24/20")

12 DB Snatch (50/35)

Aether Barbell Raw Strength and Gains  

Day 1

A1- Build Up to a 3 Rm Power Clean.

B1- Clean Pulls- 5x3@100% 1rm clean. 

C1- Barbell Bridge- 4x10

C2- Back Squat- 4x6 tempo 4,0,4,0

D1- Single Leg Calf Raise- 4x12 each leg. Weighted

D2- Walking Lunges- 4x25... body weight. Minimal rest.