Prep:
EMOM x 8 minutes
odd) 30-second Bike
even) 8 empty barbell OHS @ 2311
+
3×10 alternating DB snatch
3×6 single-arm OHS/arm
+
Mobilize
Snatch Work
12′ to a heavy complex:
snatch + hang snatch (below knee) + 2 overhead squats
+
4×3 snatch grip deadlift @ 2121 tempo
(use straps)
Conditioning:
2 rounds
20 squat snatch (135,95)
40 bar facing burpees
80 double unders
Accessory:
EMOM x 9′
3-5 ring muscle ups
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com