**1. Movement Prep/Activation and Increasing Heart Rate**
7 min AMRAP
30-sec assault bike
7 deadlifts (empty bar)
7 Snatch Grip Push Press from back rack
7 Sky Reacher Squats (each side – freehand on the floor or opposite foot)
7 jump squats

**2.Strength Prep**
Burgener Warm-Up Snatch (video link in coaches notes)
or
Shorten Version
2 sets
– With an empty bar –
5 Snatch Deadlifts
5 Snatch Shrugs
5 Snatch High Pull-Ups
5 Muscle Snatch
5 Overhead Squats
– into –
A 12-minute clock should start around this point. Athletes should look to hit a heavy single in 5-8 working sets. Athletes can shorten the rest between lifts on lighter weights and look to increase as weight goes up.-

Strength:  Snatch 1×1

12 mins to establish Heavy Single Snatch

**Example Sets**
Set 1:
1 Snatch @ 140#

Set 2:
1 Snatch @ 155#

Set 3:
1 Snatch @ 170#

Set 4:
1 Snatch @ 185#

Set 5:
1 Snatch @ 205#

Based off a 200 Max Snatch

**3. Workout Prep**
2 sets
30 Sec. Assault Bike (workout pace)
5 Deadlifts (add weight to each set)

Workout: The Commissioner

* Target Time: 7-9 minutes
* Time cap: 15 minutes

For Time
75/60 Calorie Echo Bike
45 Deadlifts (225/155)

* Scaling option 1 (Masters 45+)
For Time
65/50 Calorie Echo Bike
45 Deadlifts (185/125)

* Scaling Option 2
For Time
50/40 Cal Assault Bike
45 Kettlebell Deadlifts

* Limited Equipment Option
150 Air Squats
30 Burpee Pull Ups

* Large Class Option
125/100 Calorie Assault Bike
45 Synchro Deadlifts (315/225)

Accessory:

***Mobility Challenge***
Accumulate 3 minutes total of each:
– Squat Hold
– Pull Up Dead Hang