Hang Clean & Jerk
8 min to a heavy single
+
7×2 @ 80% of heavy single
Rest 2min between sets
Aerobic Work
2x 4000m Row
3min Easy Row between
Core
Three sets of:
15x GHD Sit Ups
200ft Single-Arm Farmer Carry
(100ft per arm, AHAP)
For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com