A. Weightlifting
1. Every 45 seconds for 6:00
1 power snatch
1 snatch balance
@ 60-70% of 1RM Snatch
2. Every 1:00 for 5:00
1 clean
1 front squat
1 hang clean (above knee)
@ 60-70% of 1RM clean
3. Three sets of:
Back Squat x 6 reps @ 65%
(Rest 2 minutes)
B. 25 minute Row @ 75-80%
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com