Front Squat
Seven sets of:
Front Squat x 2 reps @ 80% +
30-sec Row @ Sprint
Rest 2min b/t sets
Conditioning
21,15,9 for time of:
Calorie Assault Bike
Thrusters @ 75/55lbs
Rest until 10min, then:
15,12,9 for time of:
Clean and Jerk @ 95/65lbs
Bar Muscle Ups
For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com
Developing Power & Strength through the use of the Olympic Lifts.
