Prep:
3 sets
10 seated DB strict press
20 banded face pulls
1′ easy row
+
3×10 jump squats
3×6 kneeling landmine press/arm
+
Mobilize
Barbell Cycling
Every 90 seconds x 3 sets
10 unbroken power snatch (135,95)
Press Strength + Gymnastics Pulling
Every 2 minutes x 6 sets
3 push press + 10 chest to bar pull ups
(build in weight over the course of the 6 sets)
AMRAP conditioning
AMRAP 18 minutes
21 wall balls (20,14)
15 box jumps (24,20) (step down)
9 deadlifts (255,165)
For personalized masters programming from Duke Burk, email powerandgraceperformance@gmail.com