Weightlifting
Below Knee Hang Snatch:
Work up to 85% of 1RM from last week and complete 6 sets of 1 there every 90 sec
HSPU
1 max set of:
strict hspu
+
3x 50% of max set
(rest 2min between sets)
Conditioning
EMOM x 20
Min 1: 20/15 cal row
Min 2: 15 Burpees to 6″
For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com