Prep:
General Warm Up
Snatch
Blocks 2in off floor: Snatch: 7 sets to a heavy single
HSPU
“9 sets of 5 strict HSPU w/ 45/25# plate def.
*each set alternate from facing/facing away from the wall ”
AMRAP Conditioning:
“21-15-9 reps of:
Thrusters, 95/65
Bar-facing burpees”
For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com