Prep:
3×6 med ball clean
3×10 empty BB front squat
-then-
3x100m row (get faster as you go)
3x40ft HS walk

Strength:
Hang Clean
3, 3, 3, 2, 2, 1, 1, 1
(First Triple @ 50% of 1RM clean)
(Last Single @ 85% of 1RM clean)

Conditioning:
“DT”
5 rounds
12 deadlifts
9 hang power cleans
6 shoulder to overhead
Weight = 155/105

Accessory/Core:
None

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