General Warm Up
+
Clean from low Blocks
Work to 1RM in 6-7 sets
+
Back Squat
Every 90 seconds x 4 sets
5 reps @ 75% of 7RM
+
“Amanda”
9,7,5 of:
Ring Muscle Ups
Squat Snatch, 135/95#
+
Cool Down
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com.