Four sets of:
Jerk Balance x 4 reps
+
Three sets of:
2 Power Cleans + 1 Push Press
+
Five sets of:
1 Clean Pull
2 Cleans
1 Split Jerk
(build to a heavy complex)
+
For Time:
Row 500m
Fran
Row 500m
For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com