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Rest Day

Complete in Order Strength: A) 10 min. to find max- 1 Push Press + 1 Power jerk + 1 split jerk B) 12 min. working...

Complete in Order Strength: A) 8 sets – Every 2 min. – 2 rep full clean B) 3 min. AMRAP -10 DU -10 DL (205/145)...

Complete in Order Strength: A) 10 sets: Every 90 sec. – 3 rep Hang Snatch working to heavy set for the day B) BS: 10...

Front Squat Every 15sec for 5min 1x Front Squat @ 40% (You may not rack barbell until all 20 reps are completed) Conditioning For Time:...

Aerobic Work 40min Row @ sustained pace Snatch Quickly build up to 90% + 6×1 @ 90% of 1RM (EMOM) Deadlift Quickly Work up to...

Rest Day For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com

Complete in Order Strength: A) Every 90 sec. for 9 sets – Full snatch + power snatch -footwork!! B) 12 min. EMOM E- 3 snatch...

Complete in Order Strength: A) 12 min. working to max – Jerk dip + power jerk + 3 sec. OH hold B) 10 min. EMOM...

Upper Pump Four sets of: 4x Strict Press @ 80% + 8x Strict Pull Ups Rest 2min b/t sets Conditioning 4min AMRAP of: 4x Squat...