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

Complete in Order Strength: A) 2 sec. Jerk Dip hold + Jerk w/ 3 sec. hold in split: 11 min. to find max for the...

Hang Clean & Jerk 8 min to a heavy single + 7×2 @ 80% of heavy single Rest 2min between sets Aerobic Work 2x 4000m...

Complete in Order Strength: A) Clean: blocks from above knee: 60/2, 70/2, 75/2, 80/2, 85/1, 80/2, 90/1, 80/2 -Every 2 min. B) 8 min. EMOM...

Complete in Order Strength: A)12 min. every 90 sec. – Snatch + Hang Snatch building with no misses B) FS: 6 sets of 4 @...

Back Squat 10×10 @ 50% of 1RM Rest 2min between sets Gymnastics Every 1 min for 16 min odd) 15/12 Calorie Bike even) 15x Chest...

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

Rest Day

Deadlift Quickly work to 80% + 7×2 @ 75-80% of 1RM Set every 2 min Benchmark Workout(s) 30 Muscle Ups, for time + Rest 5...

Complete in Order Strength: A) 10 min. to establish 1rm Snatch for they day *stop after 2 misses B) 10 min. to find max Clean...