Prep:
10′ row @ moderate pace
2×10 empty BB OHS
2×10 ball slams
+
accumulate 3′ squat hold
Mobilize
Conditioning I:
4x 1000m Row
(Rest 2′ between)
Strength:
Snatch Pull + Snatch (Every 2′)
60/3, 70/3, 75/3, 80/2, 85/2, 90/1, 95/1, 80/2
Conditioning II:
10,9,8,7,6,5,4,3,2,1 thruster (115,75)
+ 10 toes to bar after each set
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com