Prep:
EMOM x 10 minutes
odd) Bike 12/9 Calories
even) Row 12/9 Calories
3 sets
10 empty Barbell OHS
10 alternating DB snatch (40,25)
2 sets
5 snatch deadlifts
5 snatch high pulls
5 hang power snatch
5 overhead squats
(men=75lbs, women=55lbs)
Strength:
Hang Snatch Work
3, 3, 3, 3, 3, 3, 3
Work to a heavy Triple
Technique should NOT deteriorate
Snatch Pulls
2, 2, 2, 2, 2
(Use 95-105% of 1RM Snatch)
Conditioning:
8-minute AMRAP of:
4 ring muscle ups
3 snatch (full) @ 185/125
Accessory/Core:
None
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com