Prep:
5-minute Row @ 65-70% effort
-then-
3×5 wall squat
3×10 air squat
3×5 goblet squat
-then-
3×60 single unders
3×10 ball slam
-then-
Mobilize

Strength:
Cleans
Take 10 minutes to work up to a heavy single
-then-
20 squat cleans, for time, @ 70% of heavy single

Conditioning:
8 rounds, for time:
10 power snatch (95)
3 bar muscle ups

Accessory/Core:
5 rounds
*start with bodyweight and increase weight each round
-45 sec. elbow plank hold
-45 sec. sorenson hold

For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com