Prep:
3 sets of:
10 overhead squats with empty barbell
15 ball slams
1-minute bike
Strength:
Snatch Blocks @ Below Knee: Power Snatch + Snatch + OHS:
50/3+1, 60/3+1, 65/2+1, 70/2+1*2 sets, 75/2+1*3 sets, 80/1+1, 83-85/1+1
Tempo Front Squats @ 23X1
6×4
(Rest 2 minutes)
*Tempo slightly different from last couple of weeks.
Conditioning:
6 sets of:
100m sled push (empty)
(Rest 3 minutes between sets)
Accessory/Core:
400m dball/sandbag bearhug carry 150/100
*every 100m = 15 squats w/ object
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com