Prep:
3 sets
10 double DB power cleans (light)
10 goblet squats
5 single-arm DB push press/side
60 single unders
+
Mobilize
Barbell Conditioning
10 thrusters
20 clean and jerk
10 thrusters
weight = 135,95
Gymnastics Work
EMOM x 10 minutes
3-5 ring muscle ups
SPRINT conditioning
15,12,9,6,3
hang power clean (115,75)
Assault Bike calories
Score to beat = 4:28
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com