1. Conditioning
21-15-9:
DB Snatches (80/55)
Calorie Row
...Directly into...
21-15-9
Burpee Box Jump Over (24/20)
Chest to Bar Pull-Ups
2. Midline
50 GHD Sit-ups
50 Hip Extensions
35 GHD Sit-ups
35 Hip Extensions
20 GHD Sit-ups
20 Hip Extensions
Aether Barbell Raw Strength and Gains
Day 1 Squat
1) Back Squat- 7X8 Heavy as possible.
2) DB Lunges-4x30 total
3) Hip Abduction- 4x12
4) 21-15-9-3
Thruster 95,65
Knees to elbows