Prep:
3 sets of:
10 overhead squats with empty barbell
75 single unders
1-minute bike
Strength:
Snatch Blocks @ Below Knee:
60/3, 70/3, 75/3*2 sets, 80/2*3 sets, 85/2, 90/1, 95/1, if you are feeling it go for more
Tempo Front Squats
6×4 @ 32X1
We did this two weeks ago — go a little heavier on each set than you did that week.
Rest 2 minutes between sets.
Conditioning:
5 rounds for reps:
1 min DB Thrusters, 35/25
1 min Rest
1 min Rope Climbs
1 min Rest
1 min Row
1 min Rest
Accessory/Core:
A) 4 min. Alt tabata
-arch hold on rings
-hollow holds on rings
B) For time
9-7-5
-UB Ring MU
*Rest 45-60 sec. walking after each set
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com