1) Strength:

RDL 5 X 8 moderate weight + 10LB of heaviest weight used last week

Then: @ challenging weight but perfect form:

A1) 8-10 1-arm kneeling DB press – +5lbs heavier than last week

A2) 15 DB OH Squat – same weight as last week

A3) Weighted PVC OH stability walk (bands + wt) snatch grip

2) MET-CON:

Time cap 15 minutes

Ladder 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Thrusters 95/65#

Burpees

5 minutes cool down on bike, run or row. SLOW pace. Bring that heart rate back down.

Aether Barbell Raw Strength and Gains

1) Clean and Jerk- 6x3@70%.

2) Bench Press- 4x10.

3) Single Arm Bent Over Row- 4x10.

4) Dips- 4x10.

5) Pull Ups- 4x10

6) Farmer Carries- 5x2 Down and Backs. Heavy as possible.

7) Lateral Raises- 4x10.