Aerobic Work
4x 3 min run @ moderate-hard pace
rest 2 min easy jog between sets
Weightlifting (Snatch)
From the Hang (Below the Knee)
Work up to a Heavy Single
+
6×2 @ 80% of 1RM
Set every 2 minutes
Weightlifting (Front Squat)
Quickly work up to 70%
+
7×2 @ 70-80% of 1RM
Set every 90 seconds
For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com