Tuesday 9/18/17

 1. Conditioning

AMRAP 4:
3 rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
then
Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:
2 rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
then
Max Calorie Row in Time Remaining

rest 4:00

AMRAP 4:
1 round:
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)
then
Max Calorie Row in Time Remaining

Aether Built

1) Over Head Press- 3x8

2) Dumbbell single arm bent over row- 3x8

3) Barbell Hi Pull-  3x8

4) Dips- 3x8

5) Dumbbell Hammer Curl- 3x10

6) Banded Tricep Extension- 3x10

7) Lateral Raises- 3x10

Keep cardio to 20 min or less each day. Only train in fed state whether weights or cardio.