Complete in Order
Prep:
A) 3 sets of:
- 5 hang kb snatch/arm (complete one arm before switching)
- 7 empty barbell snatch balance (pause in bottom for 2 seconds)
- 300m easy row
B) 10-15 minutes of mobility of your choice
Strength:
A) Snatch Balance — 6×3 (on the minute)
B) Hang Snatch from below the knee — 3, 3, 2, 2, 2, 1, 1 (rest 2-3 minutes between sets)
C) Snatch Pull — 3×3 @ 110% of snatch 1RM
Conditioning:
A) 3 sets @ 75-85% of:
- 10/8 calorie Assault Bike
- 10 toes to bar
- 10 burpees
- 10 GHD sit ups
- 10 box jumps (24,20)
- 10/8 calorie Assault Bike
- (rest 3 minutes between sets)
- Goal — exercises performed unbroken. set times should get faster each time
* * Level I — RX
** Level II — 8/6c bike, 8 toes to bar, 8 burpees, 8 GHD sit ups, 8 box jumps, 8/6c bike
** Level II — 8/6c bike, 6 toes to bar, 8 burpees, 8 GHD sit ups, 6 box jumps, 8/6c bike
For personalized masters coaching from Duke Burk, email info@powerandgraceperformance.com