Prep:
3 sets
6 double DB power cleans (light)
6 goblet squats
4 single-arm DB push press/side
200m row
+
Mobilize
Barbell Conditioning
21,15,9
Hang Power Cleans
Front Squats
Shoulder to Overhead
(weight = 95,65)
Gymnastics Work
Death by Unbroken Ring Muscle Up (6 minute cut off)
(Rest 4 minutes)
Repeat
Interval Conditioning
7 rounds
10 deadlift (185,125)
20 wall balls (20,14)
(Rest 30 seconds)
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com