Prep:
3 sets
10 alternating DB snatch (LIGHT)
10 wall squats
1-minute row/ski/bike
+
3 sets
5 single-arm KB OHS/side
10 KB RDL
+
Mobilize
Snatch Work
4×4 Snatch Balance @ 60-80%
(Rest 45 seconds)
4×3 Snatch Pull @ 90%
+
Every 20 seconds x 15 sets
1 snatch @ 75%
Pause Front Squats
5×4 (2-second pause each rep)
(Rest 2 minutes between sets)
Interval Conditioning
Set every 6 minutes x 3 sets
30 wall balls (20,14)
20 box jumps (24,20) (step down)
10 bar muscle ups
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com