Prep:
EMOM x 10′
odd) 10 calorie Row
even) 10 box jumps (24,20) (NO rebounding)
-then-
3×5 wall squat
3×10 reverse lunge/leg
3×8 empty barbell OHS
-then-
3×8 goblet squat
3×6 broad jump
-then-
Mobilize
Strength:
Snatch Balance
5×4 @ 50-60% of 1RM snatch
Snatch
6×2 @ 75% of 1RM
(drop and reset between reps)
Hang Cleans
6×2 @ 65-80% of 1RM clean
(do NOT drop bar between reps)
Conditioning:
3-minute round
15 wall balls (20,14)
15 toes to bar
30 double unders
max rep HSPU in remaining time
Rest 90 seconds, x5 sets
Accessory:
3×30-second plank hold (on elbows)
3×10 bent over barbell row
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com