General Warm Up
+
Front Squat
12:00 to work to a Heavy Single
Then:
3×3 @ 80%
(Rest 2-3 Minutes)
+
EMOM 10:00
2-4 Ring Muscle Ups
+
For Time:
15 Calorie Row
25 Hang Power Cleans, 95/65#
35 Bar Facing Burpees
25 Hang Power Cleans, 95/65#
15 Calorie Row
+
Cool Down
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com.