Front Squat
Every 15sec for 5min
1x Thruster @ 75/55lbs
(You may not rack barbell until all 20 reps are completed)
Conditioning
For Time:
60x Overhead Squats @ 95/65lbs +
40x Single-Arm DB CJ @ 50/35lbs +
20x Bar Muscle Ups +
40x Single-Arm DB CJ @ 50/35lbs +
60x Overhead Squats @ 95/65lbs
For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com
Developing Power & Strength through the use of the Olympic Lifts.
