Complete in Order
Prep:
- 3 sets of:
- 200m run
- 10 alternating DB snatch (light weight)
- accumulate 20-second freestanding handstand hold (hold against wall if needed)
Strength:
- 3 sets of: 2 snatch grip push press + 2 snatch balance + 2 overhead squats (rest 90-seconds)
- Snatch from blocks (below the knee): 3, 3, 3, 2, 2, 2 (rest 90-seconds)
- Snatch pull: 3, 3, 3 @ 110% of 1RM snatch (rest 90-seconds)
Conditioning:
- 3 sets @ 75-85% of:
- 20/14 calorie row
- 14 kb swings (53, 35)
- 8 ring muscle ups
- 14 burpees
- 20/14 calorie row
- (rest 3 minutes)
For personalized masters coaching from Duke Burk, email info@powerandgraceperformance.com