Prep:
EMOM x 9 minutes:
1) 10 DB power cleans
2) 10 Goblet squats
3) 30-second bike
Strength:
Power clean + Hang power clean
Every 90-seconds x 6 sets @ 65-75% of 1RM clean
Back Squat
4, 3, 2, 4, 3, 2, 1
(rest 3 minutes between sets)
Conditioning:
100 squats cleans (135, 95)
Accessory/Core:
EMOM x 6 minutes of:
odd) 10 weighted sit ups (hold DB to your chest)
even) 10 glute ham raises
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com