Weightlifting
Below Knee Hang Snatch:
Work up to 90% of 1RM from last week and complete 3 sets of 1 there every 90 sec
HSPU
Death by:
2 strict hspu + 1 kipping hspu
(keep the strict hspu @ 2, increase kipping by 1 each minute)
Conditioning
Alternate between:
AAB and Backward Facing Sled Pull
Work for 30 seconds rest 30 seconds until you complete a total of 100/75 cals on AAB and 800m Sled sled pull @ BW/75%, if either is completed before the other rest during the intended exercise.
For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com