Clean and Jerk
10min to a Heavy Single
+
6×3 @ 70%
Rest 2min b/t sets
(these can be power)
Aerobic Work
6x1000m Row
Rest 2min b/t sets
Accessory Work
Three sets of:
10x YTW @ 10/5lbs DB’s
20x GHD Sit Ups
For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com
Developing Power & Strength through the use of the Olympic Lifts.
