Prep:
EMOM x 10 minutes
odd) 10 calorie Assault Bike
even) 10 calorie Row
-then-
3×5 wall squat
3x50ft duck walk (no weight)
3×10 air squat
-then-
3×10 tempo OHS @ 32X1 (empty barbell)
3×6 broad jumps
-then-
Mobilize
Strength:
Snatch
10 minutes to work to a heavy complex:
Snatch + 2 Hang Snatch + 2 OHS
Clean/Jerk
EMOM x 10 minutes
min 1-3) 3 reps @ 65%
min 4-6) 2 reps @ 75%
min 7-8) 1 rep @ 80%
min 9-10) 1 rep @ 85-90%
Conditioning:
4-minute Clock:
20 burpees
20 toes to bar
20 box jumps (24,20) (NO rebounding)
max rep wall balls (25,20) in remaining time
(Rest 3 minutes)
x3 sets
Accessory:
3×20 GHD sit ups
3×10 strict pull ups
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com