Prep:
3 sets
10 wall squats
5 single-leg RDL/side
75 single unders
+
Mobilize
Aerobic Work
EMOM x 15 minutes
1. 15 calorie Row
2. 15 calorie Assault Bike
3. 15 calorie Ski
Clean Pull + Clean
50/2+2, 60/2+2, 70/2+2, 75/2+1, 80/2+1, 85/1+1, 90/1+1
(Set every 2 minutes)
How to read the above sets — first number = % of 1RM clean, first number after slash = number of clean pulls, second number after slash = number of cleans (full squat)
Short Conditioning
AMRAP 4 minutes
30 double unders
10 toes to bar
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com