Four sets of:
Press in Split x 3 reps
+
Three sets of:
1 Hang Clean
1 Front Squat
1 Push Jerk
(use moderate weight)
+
Five sets of:
Clean and Jerk x 1 rep
(build to a heavy)
+
For time:
100 Double Unders
50 Burpees
100 Double Unders
50 Thrusters, 95/65
100 Double Unders
For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com