Clean
Blocks 2in off floor: Clean: Complete 4-6 sets of 1 @ 90% of 1RM
Strict Pulling
5 sets of 3 – Tempo strict pullups (5331)
*Add weight if possible
Conditioning
10 rounds:
15 Cal Row
10 Lateral Burpees over bar
rest 1min between rounds
For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com