Complete in Order:
Prep:
A) 3 sets of:
- 10 russian KB swings
- 10 empty barbell thrusters (45,35)
- 400m jog
B) 10-15 minutes of mobility of your choice
Strength:
A) Clean + Hang Clean (above the knee): 2+2, 2+2, 2+1, 1+1, 1+1, 1+1 (rest 2-3min between)
B) Clean Grip Deadlift: 4×3 @ 110% of 1RM CJ (rest 2min between)
C) Back Squat: 3×10 (rest 3min between sets)
Conditioning:
A) Level I: 3 sets
- 500m row (rest 30sec) + 40/30cal assault bike (rest 30sec) + 30 wall balls (20,14) (rest 60sec)
B) Level II: 3 sets
- 500m row (rest 30sec) + 35/25cal assault bike (rest 30sec) + 20 wall balls (20,14) (rest 60sec)
C) Level III: 3 sets
- 500m row (rest 30sec) + 35/25cal assault bike (rest 30sec) + 20 wall balls (14,10) (rest 60sec)
** For personalized masters coaching from Duke Burk, email info@powerandgraceperformance.com.