Prep:
Every 3 minutes x 5 sets:
Row 200m
Bike 15/12 cals
3 sets of:
10 alternating DB snatch
10 empty barbell overhead squats
Strength:
Snatch Work
10 minutes to work to a heavy single
(rest 2 minutes)
3 minute AMRAP
full snatch @ 80% of the heavy single
Conditioning:
With a 10-minute clock:
1-mile run
max rep power snatch (135,95)
(snatches MUST BE done in triples)
Accessory/Core:
None
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com