General Warm Up
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Clean and Jerk Complex
1 Clean Pull
1 Hang Clean
3 Front Squats
1 Split Jerk
Work to a max complex in 6 sets
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3 rounds of:
Row 500m
21 Thrusters, 75/55#
12 GHD Sit Ups
+
Cool Down
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com.