Prep:
3 sets
10 air squats
50ft walking lunge (no weight)
1-minute row
+
3 sets
5 goblet cossack squats/side
30-second HS hold (against wall)
+
Mobilize
Back Squats
4×10 @ 60,65,70,70%
(Set every 4 minutes)
Jerks
Every 90 seconds x 6 sets
3 reps @ 75% of 1RM
(focus = technique and positioning)
AMRAP conditioning
AMRAP 15 minutes
7 shoulder to overhead (135,95)
10 overhead squats (135,95)
15 GHD sit ups
Score to beat = 8 rounds
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com