Weightlifting (Power Cleans + Jerk)
Clean and Jerk
3 minute cap at each percentage:
60/5, 70/4, 75/3, 80/2, 85/2, max reps @ 90% in 3 minutes
Gymnastics Intervals
Four sets of:
Run 200m
12 Kipping HSPU, open standard
30 Double Unders
Rest 2 min
For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com