Prep:
EMOM x 9 minutes:
1) 10 DB power cleans
2) 10 Goblet squats
3) 30-second bike
Strength:
5 sets of:
1 Power Clean + 2 Hang Power Cleans
* do not drop bar until all 3 reps are done
* use 65-75% of 1RM clean
* Rest 2 minutes between sets
Back Squat
4, 4, 3, 3, 2, 3, 2, 2
Rest 2-3 minutes between sets
Conditioning:
“DT”
5 rounds, for time, of:
12 deadlifts
9 hang power cleans
6 shoulder to over head
men — 155, women — 105
Accessory/Core:
2 rounds w/ 55/35# KB
-50m OH L
-50m OH R
-50m front rack L
-50m front rack R
-50m farmers L
-50m farmers R
-100m goblet
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com