Clean
Above Knee Hang Clean:
EMOM x 7 min: 2 reps @ 80%
Strict Gymnastics
20min EMOM
odd) strict pull ups
even) strict hspu
min 1 of each movement will be 10 reps, min 2 will be 9, min 3 will be 8, etc until the 10th minute of each movement is 1 rep
Conditioning
For Time:
3k Row
Rest 3min
50 Shoulder to Overhead, 205/135
For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com