Prep:
EMOM x 12 minutes
odd) 12/8 calorie row
even) 12/8 calorie bike
3 sets of:
10 behind the neck strict press @ 3131 tempo
10 overhead walking lunges (5/arm)
Strength:
Jerk Work
3, 3, 3, 2, 2, 2, 2, 1, 1, 1, 1
(start around 45-50% and work up each set)
(rest 60-90seconds between sets)
Conditioning:
For time:
9-7-5 bar muscle ups
21-15-9 push jerks (115, 75)
Accessory/Core:
None
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com