1. Barbell Benchmark
For Time:
30 Clean & Jerks (185/135)

2. Conditioning
3 RFT:
500 Meter Row
400 Meter Run
rest 3:00 between rounds

Aether Barbell Raw Strength and Gains

A1) Barbell close grip Bench Press- 4x8

A2) Barbell Supinated Bent Over Row- 4x8

B1) Barbekl Push Press- 4x8

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

C1) Hammer Curls- 4x12

C2) Banded Rear Delt Flys- 4x12

D1) Over Head Tricep Extensions- 4x12

D2) Lateral Raises- 4x12-15.