Jerk + Deadlift
Power Jerk + Split Jerk:
EMOM x 7 min: 1+1 @ 75%
+
Deadlift:
50/3, 60/3, 70/3, 75/3, 80/3*6 sets
Midline
3 sets of:
20 GHD sit ups
100ft sandbag bear hug carry, AHAP
rest as needed between sets
Conditioning
6 Rounds of
1 min stations at each station
Shuttle run, 25′ increments
HS walk, 25′ increaments
Burpee Box Jump overs, 30/24
Rest
For personalized masters programming from Duke Burk, email duke@powerandgraceperformance.com
