Clean & Jerk
Quickly work up to 80%
+
8×2 @ 80% of 1RM
Rest 2 min between sets
Aerobic Work
3x 10 min Row
4 min Easy Row after each set
Goal = get faster on each 10 min interval
Core
Three sets of:
15x GHD Sit Ups
100ft KB Bear Crawl
For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com