Weightlifting
Clean and Jerk:
Work up to 1RM in 6-8 sets
Midline
3 sets of:
10 GHD sit ups
100ft backward sled drag, AHAP
30-second sandbag bear hug, AHAP
(rest as needed between sets)
Conditioning
“Grace”
For time:
30 Clean & Jerks, 135/95
For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com