Prep:
1 mile AAB
400m Row
@ warm up pace
-then-
3×10 KB swings (eye level)
3×10 behind the neck push press (empty BB)
-then-
3×10 empty BB OHS
3×10 scap pull ups
-then-
Mobilize
Strength:
None
Conditioning:
3 sets
10 power snatch (135,95)
2′ row for calories
(Rest 2′)
— 5′ break —
3 sets
10 overhead squats (165,110)
2′ AAB for calories
(Rest 2′)
— 5′ break —
10,9,8,7,6,5,4,3,2,1 strict HSPU (do kipping if strict are a struggle)
5 strict pull ups after each set
Accessory:
Before Conditioning
None
After Conditioning
None
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com