Weightlifting
Clean and Jerk:
Work up to 85% of 1RM from last week and complete 4 sets of 1 there every 2 min
Midline
4 sets of:
10 e/leg double leg KB step ups
60 sec. bottom of squat hold w/ kbs
*use managable weights
Conditioning
3 rounds:
21/16 Cal Bike
15 Burpees
9 Hang Power Cleans, 155/105
Rest 3:1 (after each round)
3 rounds:
15/9 Cal Bike
9 Bar-Facing Burpees
6 Hang Power Cleans
Rest 3:1 (after each round)
For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com