Prep:
EMOM x 9 minutes
1. 10 empty barbell z-press
2. 10 box jumps (24) (step down)
3. 65 single unders
+
3×6 DB muscle cleans
3×6 DB push jerks
+
Mobilize
Interval Conditioning:
20/15 calorie row
5 clean and jerk (185,125)
(rest 1:1, x7 sets)
Strict Gymnastics
1,2,3,4,5,6,1,2,3,4,5,6
unbroken strict pull ups
unbroken strict handstand push ups
Aerobic Work:
10′ Bike @ 80% effort
(Rest 5′)
Repeat (increase your effort)
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com