Prep:
3 sets
10 med ball cleans
5 single-leg RDL/side
1-minute Row
+
Mobilize
Aerobic Work
3x 1000m Row
(Rest 3 minutes between sets)
(Get faster each one — this isn’t a time trial — get yourself breathing but don’t push past 80-85% effort on any of them)
Clean Pull + Hang Clean
Blocks Below Knee: Clean Pull + Clean, every 90 sec: 50/3, 60/3, 70/3, 75/2, 80/2, 85/1, 90/1
(Set every 2 minutes)
AMRAP Conditioning:
AMRAP 7:
10 Power Cleans, 95/65
3 Ring Muscle-ups
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com