Prep:
10-minute Row @ 70%
-then-
3×10 OHS (3-second pause in bottom)
(use empty barbell)
3×10 ball slam
-then-
3×6 seated box jump
3×10 alternating DB snatch
-then-
mobilize

Strength:
Snatch + Snatch Below Knee + Snatch Above Knee
10 minutes to build to a heavy complex
-then-
4×1 @ 80% of heavy complex (every :90)

Conditioning:
3 rounds:
750m row
40 alternating DB snatch (50,35)

Accessory/Core:
None

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