Prep:
3 sets of:
10 empty barbell overhead squats
10 ball slams
1-minute row
2 sets of:
10 banded monster walk (each direction)
10 alternating DB snatch (light weight)
**practice mid-air transition
Strength:
Hang Clean Work
5×3 @ 60-70% of 1RM Clean
(Rest 75seconds between sets)
Front Squat Work
Every 90 seconds x 10 sets
Sets 1-4) 5 reps @ 60-65%
Sets 5-7) 4 reps @ 70-75%
Sets 8-10) 3 reps @ 80-85%
Conditioning:
5 rounds, for time:
75ft Handstand Walk
50 Air Squats
Accessory/Core:
3 sets of:
6 tempo clean-grip RDL (tempo = 3131)
(rest 30-seconds)
30-second hollow hold (on ground)
(rest 30-seconds)
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com