Jerk + Deadlift
Jerk: Complete find 2RM in 6-7 sets beat first week of the month
+
Deadlift: 50/4, 60/4, 70/4, 75/4*3 sets
Midline
3 sets
-50 ft. crawl w/ drag sled around waist
-60 sec. hollowhold on bar
-50 ft. crawl w/ drag sled around waist
-12 sandbag/dball to shoulder
Conditioning
“The Ghost”
6 rounds:
1 min stations
Row for cals
Burpees
Double-unders
rest 1min
For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com