Prep:
3 sets of:
10 empty barbell OHS (work grip closer as you go)
75 single unders
1-minute light-moderate row
3 sets of:
10 single-arm KB OHS (5/side)
15 PVC pass throughs
Strength:
Overhead Squat Work
(Using a Jerk Grip, if possible)
3, 3, 3, 2, 2, 2, 2
(work up to a heavy, NOT MAX, double)
(Rest 2 minutes between sets)
Conditioning:
AMRAP 20 minutes
Run 400m
20 GHD sit ups
10 overhead squats (135,95)
Accessory/Core:
None
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com