Prep:
EMOM x 9 minutes
1. 10 empty barbell z-press
2. 30-second plank hold
3. 65 single unders
+
3×6 inverted row (feet elevated)
3×6 DB push jerks
+
Mobilize
Gymnastics Conditioning
21,15,9
strict HSPU
chest to bar pull ups
Jerk Work
Every 90 seconds x 10 sets
1 Jerk @ 75-85% (technique work)
AMRAP conditioning
AMRAP 12 minutes
10 power cleans (115,75)
6 bar facing burpees
3 ring muscle ups
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com