Prep:
EMOM 10 minutes
odd) 12 KB swings (to eye level)
even) 12 goblet squats
+
Mobilize
Barbell Conditioning
3 rounds
20 hang power cleans
20 front squats
20 push press
weights = 95,65
Gymnastics Strength/Positioning
5×3 weighted strict pull up
+
5 sets
20ft HS walk to wall + turn on wall + 20ft HS walk away from wall
Conditioning
9,15,21
rowing calories
power snatch (115,75)
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com