8-25-17 Friyayyy!

1. Clean and Jerk
Build to Heavy Single

2. Conditioning
For Time:
9 – 7 – 5:
Ring Muscle-Ups

Squat Snatches (135/95)

Aether Barbell Raw Strength akd Gains

Abs and shoulders

A1) Dumbbell or Kettle bell windmill- 4x12

A2) Reverse crunch on incline bench- 4x12

B1) Russian twists with KB- 4x12

B2) Lateral Raises- 5x12

B3) Seated DB Rear Delt Fly- 5x12

C1) Lunges- 2x50 

Cardio- 10 minutes max calories on bike. Shoot for 200.