Aether- 4/21
Back Squat – 3 reps OTM for 7 minutes at ~75%

“Five Oh”

5 rounds of:

AMRAP 3

5 thruster – 95/65#
5 box jump overs  – 24/20″
5 HR pushup
  *rest 1 min between AMRAPs

AETHER

1) Hang Clean 3RM, 2×3 @ 90%

2) BTN Push Press #RM, 2×3 @ 90%

Conditioning:

5 Rounds for Time

20 Step-ups (24,20)

10 S.A.K.B Swings (55,35)

5 Burpee Box Jumps

OUTLAW

1) Clean (just above the knee): work to a 3rm (drop each rep) – 1×3@95%, 1×3@90%

2) Behind-the-Neck Jerk (off blocks): work to a 3rm (drop all reps) – 1×3@95%, 1×3@90%

Strength/Skill

1a) Bent Over Rows: work to a 5rm – 1×5@95%, 1×5@90%

1b) Push Press – 5×5@90% of Monday’s 5rm

Conditioning

5 rounds for time of:

20 Pistols (alternating)
10 DB Snatches (alternating) 70/50#
5 Burpee Box Jumps 30/24″

AETHER

1) Snatch 4×3 (Perfect Form)
2) Back Squat
1×10 @ 60%, 1×8 @ 65%, 1×6 @ 70%, 1×6 @ 75%, 1×6 @ 80%

Conditioning:

3 Rounds for time

30 Lunges
30 Push-ups
30 KB Swings (70,55)
10 C&J (135,95)

OUTLAW

1) Snatch: Work to a 3rm (non-T&G, reset quickly after drop) – 1X3@95%, 1X3@90%, rest as needed

2) Snatch Balance: Work to a 3rm – 1X3@95%, 1X3@90%, rest as needed

Strength

1) Back Squat: 1X10@60%, 1X8@65%, 1X6@70%, 1X6@75%, 1X6@80% – rest as needed

2) Front Squat: 1X5@60%, 1X5@70%, 2X5@75% – rest as needed

Conditioning

Here’s a fun one taken from the Regional Prep template. Will check, but I think the time to beat is sub-10.

For time:

15 Muscle-Ups
15 Hang Clean to Thrusters 135/95#
100′ Shuttle Run (50′ down/50′ back)
20 Box Jumps 30/24″
10 Hang Clean to Thrusters 135/95#
100′ Shuttle Run (50′ down/50′ back)
15 Box Jumps 30/24″
5 Hang Clean to Thrusters 135/95#
100′ Shuttle Run (50′ down/50′ back)
10 Box Jumps 30/24″
15 Muscle-Ups

Aether

1) Clean to a 3RM

2) Build to a heavy push press then 5×1 at that weight

3) 4xME Strict Pull-ups

Conditioning

“Jackie”

For time:

Row 1K
50 Thrusters 45#
30 Pullups
Outlaw

1) Clean: Work to a 3rm (non-T&G, reset quickly after drop) – 1X3@95%, 1X3@90%, rest as needed

2) Jerk (off blocks): Work to a 3rm (drop all reps) – 1X3@95%, 1X3@90%, rest as needed

Strength/Skill

1A) 4XME Strict Pullups – rest 60 sec.
1B) 4X5 Push Press – heaviest possible, rest 60 sec.

Conditioning

“Jackie”

For time:

Row 1K
50 Thrusters 45#
30 Pullups

Aether

1) Clean: 5 heavy singles. You may work to a max, but no more than one miss.

2) Jerk: 5 heavy singles. You may work to a max, but no more than one miss.
Strength/Accessories

1A) 3X Dips – Weights if needed

1B) 3X5 Strict Pull-ups – Weights if needed

Conditioning

3 rounds for time of:

Row 500m
50 Double-Unders
25 V-Ups

All out effort on the first round. Note each round time.

Outlaw

1) Snatch: 5 heavy singles from blocks (just above knee). You may work to a max, but no more than one miss.

2) Jerk: 5 heavy singles from blocks. You may work to a max, but no more than one miss.

3) Clean: 5 heavy singles from blocks (just above knee). You may work to a max, but no more than one miss.

Strength/Accessories

1A) 3X5 Jerk Balances – heaviest possible, rest 90 sec.

1B) 3X5 Weighted Strict Pull-ups – heaviest possible, rest 90 sec.

Conditioning

3 rounds for time of:

Row 500m
50 Double-Unders
25 V-Ups

All out effort on the first round. Note each round time.

Aether

1) Pause Clean (3 count pause @ knee) + Jerk: 5X2+1 – work to a heavy (but perfect) double for the day, rest as needed

Strength

2) Back Squat: 1X10@60%, 1X8@70%, 1X6@75%, 1X4@80% – rest as needed.

Conditioning: 5 rounds of

:45 ME jumping pull ups

:15 Rest

:45 ME Burpee Box Jumps 24/20″

:15 Rest

:45 ME AD/row

:15 Rest

 

Outlaw

1) Pause Clean (3 count pause @ knee) + Jerk: 5X2+1 – work to a heavy (but perfect) double for the day, rest as needed

2) Pause Clean (3 count pause @ knee) + Jerk: 1×2+1@95%, 1×2+1@90% of max from #1 – rest as needed

Strength

1) Back Squat: 1X10@60%, 1X8@70%, 1X6@75%, 1X4@80% – rest as needed.

2) Front Squat: 1X5@60%, 3X5@70% – rest as needed.

Conditioning

5 rounds of:

:45 ME Bar Muscle-Ups

:15 Rest

:45 ME Burpee Box Jumps 24/20″

:15 Rest

:45 ME AD

:15 Rest