Prep:
3 sets of:
10 med-ball cleans
30-second elbow plank hold
1-minute moderate row
2 sets of:
10 banded monster walks
10 DB power cleans
Strength:
10 sets of:
1 power clean
1 push jerk
30-second assault bike
60-second rest
goal here is to work to a heavy power clean + push jerk single for the day
Conditioning:
12-minute AMRAP of:
15-calorie assault bike
15 strict handstand push ups
Accessory/Core:
3 sets of:
10 bent over barbell row
10 weighted push ups
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com