Prep:
1600m Row @ 70-75%
3×6 med ball clean (20)
3×65 single unders
-then-
3×10 empty barbell OHS
3×10 empty barbell RDL
-then-
Mobilize
Strength:
Snatch:
10 minutes to a heavy complex
Snatch Pull + 2 Hang Snatch + 3 OHS
Clean:
EMOM x 8 minutes
3 reps @ 70% of 1RM
(drop and reset between reps)
Conditioning:
15′ AMRAP
5 squat cleans (155,105)
5 bar facing burpees
Score to beat: 15 rounds + 1 squat clean
Accessory:
Before Conditioning
None
After Conditioning
3 supersets
1′ elbow plank
1′ Sorensen Hold
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com