Row 500m
+
3×5 Wall Squat
3×10 Z-Press
3x10sec Row, Hard
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60-second FR Hold
1x Push Press every :10
60-second FR Hold
1x Front Squat every :10
Rest 60-seconds
Three sets
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21x Power Clean
15x Shoulder to Overhead
9x Thruster
Weight = 135/95#
(Time Cap = 10 minutes)
+
For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com