Complete in Order:
Prep:
- 3 sets of: 10 DB power cleans, 10 goblet squats, 200m jog
Strength:
- Tall Clean: 4×4 (rest 90-seconds between sets)
- Clean: 15 minutes to work to a heavy single for the day (work to a 1RM if you want)
- Back Squat: 1×20 (Last week was 65%. Add 10lbs this week if you were successful last week)
Conditioning:
- Every 6 minutes x 2 sets of: 20-calorie row, 20-calorie assault bike, 50 double unders, 200m run
- these rounds should take NO MORE than 4 minutes: if they do, drop the numbers
For personalized masters programming from Duke Burk, contact us @ powerandgraceperformance@gmail.com