Prep:
EMOM x 8 minutes
odd) 30-second Bike
even) 8 empty barbell OHS @ 2311
+
3×10 alternating DB snatch
3×6 single-arm OHS/arm
+
Mobilize
Snatch Work
3×3 Snatch Balance @ 60-80%
(Rest 45 seconds)
3×3 Snatch Pull @ 90%
+
Every 30 seconds x 15 sets
1 snatch @ 75%
Front Squat
5×3 with a 3 second pause each rep
(Rest 2 minutes between sets)
Interval Conditioning
3 sets (Rest 1:1)
30-calorie Ski
30 alternating pistols
30-calorie Bike
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com