Happy New Year!
Prep:
3 sets
10 wall squats
10 alternating lunge
1′ easy bike
+
3×5 reverse lunge/leg
3×8 med ball clean
+
Mobility
Olympic Lifting
Every 2 minutes x 6 sets
3 cleans @ 60,65,70,75,80,85%
Back Squat
12 minutes to work to a heavy double
Interval Conditioning
6 sets (get faster each set)
20 alternating DB snatch (50,35)
12 burpee box overs (24,20)
40 double unders
(Rest 90 seconds)
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com