Aerobic Work
2x5000m Row
@ 2k PR pace + 15sec
Rest 3min b/t sets
Snatch
5×2 Hang Snatch @ 70%
(from the hip)
Rest 2min b/t sets
Split Jerk
Every 30sec for 10min
1x Jerk @ 80% of 1RM
For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com
Developing Power & Strength through the use of the Olympic Lifts.
