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Weightlifting Below Knee Hang Snatch: Work up to 85% of 1RM from last week and complete 6 sets of 1 there every 90 sec HSPU...

Complete in Order Strength: A) High Box with bar at mid quad: Snatch Pull + Snatch: Every 2 min: 5 sets 2 @ 75%-85% for...

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

Rest Day

Squats Front Squat: Work up to 2RM in 7-8 sets Gymnastics 3 sets of: 1min round 10 burpees, to 6″” target max rep bar MU...

Complete in Order Strength: A) 21 min. EMOM min. 0-5: Snatch pull to explode + hang snatch from below knee *start around 50% and build...

Complete in Order Strength: A) Strict Dumbbell press: in 8 min find heavy triple rest 2 min @ 75% of heavy triple complete 6 rounds...

Aerobic Work 2k row, time trial Gymnastics 4 sets of: 12 chest to bar pull ups (rest 30sec) 50ft handstand walk (rest 60sec) Conditioning 5...

Rest Day

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