Prep:
3 sets
10 goblet squats
10 alternating reverse lunge
1-minute row
+
3 sets
5 DB split squats/side
10 BB z-press
+
Mobilize
Back Squats
Back Squat
4×8 @ 60,65,70,70%
(Set every 3 minutes)
Jerks
Every 90 seconds x 7 sets
3 jerks @ 70% of 1RM
(focus on technique and positioning)
Rowing Fran
“For Time:
1000m row
“Fran” (with chest to bar pull ups)
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com