Prep:
3×5 wall squat
3×10 air squat
3×5 sandbag bear hug squat
3×10 empty barbell overhead squat
3×10 alternating DB snatch
Mobilize
Strength:
12 minutes to work to a heavy complex:
Snatch + OHS + Hang Snatch
-then-
3×1 @ 85% of max heavy complex.
Conditioning:
For time:
75 chest to bar pull ups
30 snatch (full) 155, 105
Accessory/Core:
3x 30-second hollow hold
3x 30-second Superman hold
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com