Prep:
3×5 wall squat
3×10 air squat
3×5 goblet squat
-then-
3×10 overhead squat (empty barbell)
3×10 alternating DB snatch

Strength:
4×4 Snatch Balance @ 40-50%
-then-
10 minutes to a 85% snatch single

Conditioning:
For Time:
Run 800m
20 Snatch (Full) 165/110
Run 400m
20 Bar Muscle Ups
Run 800m

Accessory/Core:
None

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