A. Snatch
Take 6 minutes to work to 60%
+
Every 1:00 for 6:00 (6 sets)
1 rep @ 60-70%
B. Power Clean and Jerk
Take 6 minutes to work to 60%
+
Every 1:00 for 6:00 (6 sets)
1 rep @ 60-70%
C. Squats
3 sets of:
Front Squat x 6 reps @ 70%
(Rest 2 minutes)
D. Intervals
Every 4:00 for 12:00 (3 sets)
15 Wall Balls (20,14)
25 Double Unders
10 Burpees
25 Double Unders
15 Wall Balls (20,14)
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com