Three sets of:
Muscle Snatch x 3
Overhead Squat x 3
Press in Snatch x 3
+
Three sets of:
Snatch Balance x 2
Pause OHS x 2
(3 seconds in the bottom)
+
Four sets of:
Hang Snatch x 1
(Work to a heavy)
+
Five sets of:
Back Squat x 5 reps
@ 60,65,70,75,80%
(Rest 2-3 minutes)
+
Three sets of:
75 Double Unders
15 Toes to Bar
(Rest 90 seconds)
For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com.