Prep:
3 sets of:
10 med ball cleans
10 goblet squats
5 seated box jumps

Row 5 minutes
(increase pace throughout 5min)

Mobilize

Strength:
Clean Work
3, 3, 2, 2, 2, 1, 1, 1, 1
First triple @ 50%
Last single should be @ 90+%

Clean Grip Deadlift
3, 3, 3, 3
(All sets @ 100-105% of 1RM clean)

Conditioning:
3 rounds, for time, of:
100ft handstand walk
40 alternating pistols

Accessory/Core:
Accumulate 3 minutes of push up plank

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