Warm Up:
2 rounds not for time of:
50 Double Unders or Singles
10 Empty Bar Good Mornings
1x Burgener Warm-Up with Empty Bar (VIDEO POSTED BELOW)

Workout: *if you need that dose of cardio after this, another workout is listed at the bottom
30 Min EMOM
1 Power Snatch
–Coaches Notes–
We recently went through this set up but with a different version of the snatch. Since these reps will be from the ground every minutes the weight you used should be higher this time. Still working anywhere from 60% to 80% depending purely on how comfortable you are with the movement. They are all POWER snatches so you are NOT going through the Overhead Squat on this snatch. If you are working on your technique stay n the lighter side so you can really control and drill each section of the lift. If you are comfortable with the Power Snatch challenge yourself with maybe catching it close to parallel or just work at a weight more toward that 80%.

14 Minutes alternating emom
even minutes 30 second bike sprint
odd minutes 30 second rower sprint
You will have 30 seconds to transition from machine to machine and try to get your breathing under control a little

**Optional Accessory Work**
Option 1:
Shoulder Press 3×12
Use the heaviest weight you can for each set.
Rest as needed between sets.

Option 2:
Stiff Legged Deadlift 3×12
Use the heaviest weight you can for each set.
Rest as needed between sets.