1. Clean and Jerk
70%/2
75%/2
80%/2
85%/1
(90%/1)3

2. Clean Pull
(107%/3)4

3. Front Squat
(83%/5)5

4. Conditioning
3 RFT:
10 Front Squats (185/135)
20 Chest to Bar Pull-Ups

50 Double Unders

Aether Barbell Raw Strength and Gains

A1) Seated Dumbbell Shoulder Press- 4x8

A2) High Pull(Barbell)- 4x12

B1) Dips-4x12

B2) Dumbbell Bent over Row- 4x12

C1) Bicep Curls- 4x12

C2) Over Head Tricep Extension- 4x12

D1) 3 Rounds

400 m Ski erg

400 m run

2 minute rest between rounds

E.) Collect 3 minutes in hollow rock off GHD.