A. Clean Work
EMOM 6 minutes
2 hang cleans above knee @ 50-60%
-Rest 1 minute-
EMOM 5 minutes
2 hang cleans below knee
@ 65-75%
-Rest 1 minute-
EMOM 4 minutes
1 clean @ 80+%
B. Ring Work
3 sets of:
10 hollow/arch kips
5 strict ring dips
+
EMOM 5 minutes
4-6 ring muscle ups
C. 21,18,15,12,9,6,3
Power Cleans (95)
Bar facing burpees
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com