Three sets of:
Muscle Snatch x 3
BTN Push Press x 3
Snatch Balance x 3
Pause OHS x 3
(3-seconds in the bottom)
(use light weight)
+
Four sets of:
BTN Push Press x 2
Pause OHS x 2
(use moderate weight)
+
Four sets of:
Snatch x 1
Hang Snatch x 2
(use 60-80% of 1RM)
+
Back Squat
Build to a heavy single in 12:00
-then-
3×3 @ 80% of heavy single.
+
Three sets of:
2:00 Clock
Row 300m
Max rep Air Squats in remaining time
(Rest 30-seconds)
For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com.