A. Snatch + OHS
Every 2 minutes:
60/3+1, 70/3+1, 75/3+1, 80/2+1, 85/2+1, 90/1+1, 95/1+1
B. Barbell Conditioning
10 Squat Snatch (135,95)
8 Squat Snatch (165,110)
6 Squat Snatch (185,125)
4 Squat Snatch (205,140)
2 Squat Snatch (225, 155)
Time Cap = 10 minutes
(lower the weights if needed)
C. Aerobic Conditioning
3×50 calorie Assault Bike
(Rest 2 minutes between sets)
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com