Prep:
3 sets of:
10 overhead squats with empty barbell
15 ball slams
1-minute bike
Strength:
Snatch from blocks @ 2in off the floor: 50/3, 60/3, 70/3, 80-85/2 (4 sets)
Front Squat:
12-minutes to work to a heavy single
(If you are feeling it, go for a 1RM)
Conditioning:
4 rounds, for reps, of:
1-minute row (for calories)
1-minute burpee box overs (24, 20)
1-minute double unders
2-minutes rest
Accessory/Core:
Rope Climb Practice
Every 90 sec. x 6 sets
3/2 rope climbs
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com