Cleans
Cleans from Blocks below knee
6×3 @ 70-80% of 1RM Clean
Set every 2:30
Aerobic Work
5x750m Row @ 2k + :02
Rest 90sec b/t
Accessory Work
Three sets of:
10x YTW @ 10/5lbs DB’s
1min Sandbag Bear Hug Hold @ 100/70lbs
For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com
Developing Power & Strength through the use of the Olympic Lifts.
