Three sets of:
Snatch Grip DL x 3
Hang Muscle Snatch x 3
Overhead Squat x 3
Press in Snatch x 3
(keep it very light)
+
Four sets of:
Power Snatch x 1
Snatch Balance x 1
Overhead Squat x 2
(moderate-heavy)
+
Four sets of:
Clean Pull x 1
Clean x 2
Split Jerk x 1
(moderate-heavy)
+
Five sets of:
Front Squat x 1
(build to a heavy in 5 sets)
+
Three sets of:
50ft Sled Pull
(Rest 30 seconds)
200m SPRINT
(Rest 1 minute)
50ft empty sled push
(Rest 2 minutes)
For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com