Three sets of:
Snatch Grip Deadlift x 3
Hang Muscle Snatch x 3
Drop Snatch x 3
Press in Snatch x 3
Overhead Squat x 3
(use light weight)
+
Four sets of:
Power Snatch x 1
Low-Hang Snatch x 1
Hang Snatch x 1
High-Hang Snatch x 1
(moderate-heavy)
+
Four sets of;
Power Clean x 1
Lo-Hang Clean x 1
Hang Clean x 1
High-Hang Clean x 1
Split Jerk x 1
(moderate-heavy)
+
Three sets of:
Front Squat x 2 @ 85%.
(Rest 2-3 minutes)
+
Every 1:00 for 6:00
Ring Muscle Ups x 2-4
For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com