Clean
Blocks 2in off floor: Clean: Complete 1RM in 6-7 sets, beat weight from first week of the month
Strict Pulling
A) 4 sets of 15 – bent reverse fly w/ squeeze at top
*light and perfect
+
B) 4 sets – max reps Towel pullups
*rest 2 min. after each attempt
Conditioning
For Time:
3k Row
rest 5min
75 Snatches, 75/55
For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com