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Cleans Seven sets of: 1x Hang Clean + 2x Front Squats @ 70-90% of 1RM Clean Rest 2min b/t sets Aerobic Work Four sets of:...

Back Squat 6×1 Back Squat @ 90% of 1RM Rest 2min b/t sets Conditioning Six sets of: Row 300m + 20x Front Squats @ 95/65lbs...

Rest Day

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

Complete in Order Strength: A) 4 sets of 4: snatch grip sotts B) 10 min. working to a 2 rm Snatch C) 4 sets of...

Front Squat Five sets of: 3x Front Squat @ 80% + 20sec Sprint on Rower Rest 3min b/t sets Conditioning AMRAP 30min of: 6x Ring...

Aerobic Work 35min Row @ sustained pace Snatch Every 30sec for 10min 1 rep @ 70% of 1RM Deadlift Quickly Work up to 85% +...

Complete in Order Strength: A) 12 min. Every 2 min. – 3 Bench Press building to heavy set B) Find 3rm weighted Chinup Skill: A)...

Rest Day

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