IWT
Three rounds of:
10 Power Cleans, 50% of 1RM Clean
90 second Row @ 90-95% effort
Rest 2 min
5 minute break
Three rounds of:
10 Front Squat, same weight as cleans
90 second Bike @ 90-95% effort
Rest 2 min
5 minute break
10,9,8,7,6,5,4,3,2,1 not for time of:
Strict Pull Ups
Strict Hand Release Push Ups
For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com`