Four sets of:
Muscle Clean x 3
Front Squat x 3
Push Press x 3
+
Four sets of:
Hang Clean x 1
Front Squat x 2
Split Jerk x 1
(moderate weight)
+
Three sets of:
Split Jerk x 1 rep
(build to a heavy in 3 sets)
+
Every 1:00 for 12:00
odd) 15/12 calorie row
even) 15 wall balls, 20/14
For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com