Prep:
Row 2k @ 70% effort
-then-
3×5 wall squat
3×10 air squat
3×5 goblet squat
-then-
3×6 med ball clean
3×6 seated box jump
-then-
mobilize

Strength:
Clean Work
12 minutes to work to a heavy single
-then-
3×2 (EMOM) @ 80% of single
(drop and reset between reps)

Conditioning:
For Time:
30 Power Cleans (95/65)
30 Power Cleans (155/105)
30 Power Cleans (205/135)
(10 minute time cap)

Accessory/Core:
400m double-KB front rack carry (53,35)

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