Have a great holiday!
Complete in Order:
Prep:
- 3 sets of:
- 300m row
- 10 alternating DB squat snatch
- 30-second wall facing handstand hold
Strength:
- 3 sets of: 2 snatch grip push press + 3 snatch balance + 4 overhead squats (rest 90-seconds)
- Hang Snatch (above the knee): 3, 3, 3, 3, 3 (rest 2-minutes)
- Snatch Grip RDL @ 3111 tempo: 5, 5, 5, 5 (rest 2-minutes)
Conditioning:
- 3 sets of:
- 200m row + 12 chest to bar pull ups + 4 burpee ring MU + 12 GHDSU + 200m row
- rest 2-minutes between sets
- modification ideas for this workout:
- replace chest to bar pull ups with pull ups
- replace burpee ring MU with burpee chest to bar pull ups
For personalized masters programming from Duke Burk, contact us @ powerandgraceperformance@gmail.com