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Hang Clean 10min to a Heavy Single + 5×2 @ 80% Rest 2min b/t sets Aerobic Work 4x 4min Hard Row 1min Easy Row b/t...

Back Squat Five sets of: 2x Back Squat @ 75% + 4x Box Jumps @ 30-40in Rest 2min b/t sets Conditioning 21,15,9 for time of:...

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

Deadlift 8min to work to a Heavy Single + 6×1 @ 90% of Heavy Single Rest 2min b/t sets Front Squat 10×10 @ 50% of...

Aerobic Work 2x5000m Row @ 2k PR pace + 15sec Rest 3min b/t sets Snatch 5×2 Hang Snatch @ 70% (from the hip) Rest 2min...

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

Push Press 6min to work up to 80% + 4×4 @ 80% of 1RM Rest 2min b/t sets Gymnastics Every 1min for 16min odd min)...

“Measure what matters and what matters, you measure.” Two or three years ago I was at a NSCA Coaches Conference and I can’t remember who...

Clean and Jerk 10min to a Heavy Single + 6×3 @ 70% Rest 2min b/t sets (these can be power) Aerobic Work 6x1000m Row Rest...

Front Squat Seven sets of: Front Squat x 2 reps @ 80% + 30-sec Row @ Sprint Rest 2min b/t sets Conditioning 21,15,9 for time...