1. Power Clean
(80%/3)5

2. Power Jerk
(75%/3)5

3. Push Press
(80%/3)5

4. Conditioning
Ascending Ladder for 7 Minutes:
1 Power Clean (155/105), 30 DU
2 Power Cleans (155/105), 30 DU
3 Power Cleans (155/105), 30 DU

Add (1) Power Clean per round

Aether Barbell Raw Strength and Gains

A1) Dumbbell Bench Press- 4x8

A2) Dumbbell Bent Over Row- 4x8

B1) Dumbbell Over Head Press- 4x8

B2) Lat Pull Down or Pull Up Assist-4x8

C1) Bicep Curls- 4x12

C2) Rear Delt Flys- 4x12

D1) Over Head Tricep Extensions- 4x12

D2) Lateral Raises- 4x12-15.