Three sets of:
Press in Snatch x 3 reps
+
Four sets of:
2 Power Snatch
1 Snatch
(build to a moderate weight to focus on technique)
+
Three sets of:
Snatch Pull x 3 @ 100%
+
Back Squat
2×5, 2×3, 2×1
(Rest 2:00)
+
Three sets, for time, of:
21/15 Calorie Assault Bike
15 OHS, 115/75
9 Ring Muscle Ups
(Rest 2 minutes)
For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com.