Prep:
3 sets of:
10 tempo goblet squats (tempo = 22X1)
10 russian KB swings
1-minute moderate bike
2 sets of:
10 monster walks
10 alternating DB snatch
* monster walks = 10 steps forward + backward set 1, 10 steps right + left set 2
Strength:
Every 90-seconds for 10 sets:
1 power snatch
2 overhead squats
1 full snatch
(drop and reset after the OHS)
* all sets @ 70% of 1RM snatch
Tempo Front Squat
6×3 @ 32X1
(Rest 2:30 between sets)
Conditioning:
4 sets of:
10 calorie row
10 power snatch (135, 95)
(rest 90 seconds)
*Goal = unbroken snatches
Accessory/Core:
3 sets of:
6 snatch grip deadlifts @ 80-90% of 1RM snatch
12 med ball GHD sit ups
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com