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.