Three sets of:
3 BTN Snatch Grip Push Press
2 Snatch Balances
1 Pause OHS
+
Four sets of:
1 Snatch
1 Hang Snatch Below Knee
2 Overhead Squats
(build to heavy complex)
+
Four sets of:
1 Clean Pull
1 Lo-Hang Clean
1 Front Squat
2 Split Jerks
(Build to a heavy complex)
+
Four sets of:
50ft empty sled push (FAST)
(Rest 1:00)
10 Calorie Bike SPRINT
(Rest 1:00)
For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com