Aerobic Work
On the Rower:
5min Easy
10min Moderate
2min Fast
Rest 2min, Two sets
Snatch
Hang, Above the Knee
Quickly work to a Heavy Single
+
5×2 @ 80% of Heavy Single
Rest 90 sec between sets
Jerk Grip Overhead Squat
5×3 @ 70-80% C&J
Rest 2min between sets
For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com