General Warm Up
+
Clean and Jerk
50/5, 60/4, 70/3, 80/2, 85/1, 90/1, 90+/1 (x2 sets)
(Rest 2:00 between sets)
+
3 rounds of:
Run 400m
12 Power Snatch, 115/75#
6 Bar Muscle Ups
+
Cool Down
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com.