Three sets of:
Muscle Clean x 3
Front Squat x 3
Jerk Balance x 3
(Keep weight light)
+
Four sets of:
High Hang Clean x 1
Push Jerk x 1
Split Jerk x 1
(moderate weight)
+
Three sets of:
Clean Liftoff x 1
Clean x 1
Front Squat x 2
Split Jerk x 1
(moderate-heavy weight)
+
21,15,9, for time, of:
Thrusters, 95/65
Toes to Bar
For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com