Prep:
3×10 med ball cleans
3×10 ball slams
2 sets of:
5x clean grip deadlift
5x hang power clean
5x front squat
5x push press
3x hang full clean
3x push jerk
weight: 75/55
Strength:
Clean/Jerk Work
12 minutes to build to a heavy single
-then-
5×1 @ 85% of heavy single
(Rest 90 seconds)
Conditioning:
“Double Grace”
60 Clean/Jerk (135,95)
Accessory/Core:
Accumulate 3 minutes in push up plank
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com