Prep:
EMOM x 12 minutes
1. 10 med ball cleans (20)
2. 5 seated box jumps (30)
3. 10 calorie bike
+
3×6 single-leg cross body RDL
3×50 single unders
+
Mobilize
Snatch Work
7×3 touch and go reps
(keep between 60 and 80% of 1RM)
(set every 90 seconds)
Conditioning:
21,15,9
deadlifts (275,185)
box jumps (24,20) (step down)
toes to bar
Goal = unbroken deadlifts
Accessory:
5′ AMRAP
sets of 50 unbroken double unders
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com