Prep:
Row 2k @ 70-75%
-then-
3×5 wall squat
3×10 air squat
3×5 goblet squat
-then-
3×10 empty barbell OHS
3×10 ball slam
-then-
mobilize

Strength:
Snatch Balance
3, 3, 3, 1, 1, 1
(work to a heavy single while also maintaining SPEED)
-then-
Snatch + Hang Snatch
Work to a heavy complex in 10 minutes
-then-
3×1 @ 85% of heavy complex

Conditioning:
AMRAP 10 minutes
15 power snatch (95,65)
8 burpee box jump overs (24,20)

Accessory/Core:
3-minute banded march holding 20lbs med ball
(rest 3 minutes)
Repeat

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