1. Barbell Conditioning
EMOMx8
Minutes 1-4: 4 Snatches (185/135)
Minutes 5-8: 6 Clean and Jerks (185/135)

2. Conditioning
AMRAP 5:
600m Run Buy-In
12 Deadlifts (185/135)
12 Bar Facing Burpees
Rest 5:00
AMRAP 5:
400m Run Buy-In
9 Deadlifts (225/155)
9 Bar Facing Burpees
Rest 5:00
AMRAP 5:
200m Run Buy-In
6 Deadlifts (275/185)

6 Bar Facing Burpees

Aether Barbell Raw Strength and Gains

A1- Incline Dumbbell Bench Press- 4x10

A2- Chest Supported Dumbbell Rows- 4x10

B1- Barbell Over Head Press- 4x10

B2- Barbell Hi Pulls- 4x10

C1- Dumbbell Laying Tricep Extensions- 4x10

C2- Dumbbell Standing Bicep Curls to press- 4x10

D- Seated Dumbbell Rear Delt flys- 4x10