Aerobic Work
1x (5 min Moderate, 5 min Easy)
2x (3 min Moderate, 2 min Easy)
3x (1 min Moderate, 1 min Easy)”
Snatch
From Blocks (Below the Knee)
Quickly work to a Heavy Single
+
5×2 @ 80% of Heavy Single
Rest 90 sec between sets
Overhead Squat
6×2 Overhead Squat @ 80%
Rest 2 min between sets
For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com