Jerk + Deadlift
Jerk:
Work up to 90% of 2RM and hit 4 sets of 2 reps
+
Deadlift:
Every 45 sec x 9 min: 5 TNG Deadlifts @ 265/185″
Midline
“500 ft. crawl w/ drag sled
(start unweighted and build) ”
Conditioning
“Fight Gone Bad”
3 rounds
1 min stations
Wall-ball Shots, 20/14
SDHP, 75/55
Box Jumps, 24/20
Push Press, 75/55
Row for cals
Rest
For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com