General Warm Up
+
Snatch Complex
1 Snatch
1 Hang Snatch below Knee
1 Hang Snatch above Knee
1 Overhead Squat
5 sets to a Heavy complex
+
For Time:
Run 400m
21 Push Press, 95/65#
21 Box Jumps, 24/20”
42 GHD Sit Ups
21 Box Jumps, 24/20”
21 Push Press, 95/65#
Run 400m
+
EMOM for 10:00
2-4 Ring Muscle Ups
+
Cool Down
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com.