Prep:
3 sets of:
50 double unders
10 goblet squats
10 ball slams
Strength:
Clean Work
Each set for time:
10 reps @ 60%
(Rest 2 minutes)
8 reps @ 70%
(Rest 2 minutes)
6 reps @ 80%
(Rest 2 minutes)
4 reps @ 85%
(rest 60 seconds)
2 reps @ 90%
** All sets MUST BE done in singles
Conditioning:
For time:
15 thrusters (95,65)
30/20 calorie row
90 double unders
30/20 calorie row
15 thrusters (95,65)
Accessory/Core:
3 sets of:
10 weighted push ups
10 strict toes to bar
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com