Prep:
3 sets of:
10 med-ball cleans
30-second elbow plank hold
1-minute moderate row
2 sets of:
10 banded monster walks
10 DB power cleans
Strength:
5 sets of:
1 Power Clean + 2 Hang Power Clean + 1 Power Clean
(only drop bar prior to last power clean)
(rest 90-seconds between sets)
(build to 75-80% of 1RM clean)
Back Squat
3, 3, 3, 2, 2, 1
(Add weight each set)
(Goal = 90+% for single at the end)
(Rest 2-3 minutes between sets)
Conditioning:
Kutschbach
7 rounds, for time, of:
11 back squats (185, 125)
10 push jerk (135, 95)
Accessory/Core:
5 sets (on the rings) of:
1 kip + 1 muscle up + 1 kip (pull to ribs) + 1 muscle up
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com