Warm Up:

**1. Movement Prep/Activation and Increasing Heart Rate**
10 min
Burgener Warm-Up (Snatch) + Skill Transfer
– Set the clock and give athletes 10 mins to roll through. Athletes should use a PVC pipe at first and if comfortable progress to an empty bar with the goal of getting 2-3 rounds (not a workout though). –

**2. Strength Prep**
– Give athletes 5 minutes to build up to 80% of their max. Have athletes practice good bar path while driving their feet through the floor with a tight core and active lats –

Strength:  Deadlift

3 Deadlifts x 6 sets @ 80% of 1RM

*Complete a set every 90 seconds*

**3. Workout Prep**
– With Partner –
3 sets (Build in weight)
3 Power Snatch (Each)
2 Synchro Bar Facing Burpees

Workout:  No time for losers

* Target time: 12-14 minutes
* Time cap: 16 minutes

Teams of 2
50 Power Snatch (95/65)
20 Synchro Bar-facing Burpees
30 Power Snatch (135/95)
20 Synchro Bar-facing Burpees
10 Power Snatch (165/115)
20 Synchro Bar-facing Burpees

* Scaling option 1 (Masters 45+)
Teams of 2
50 Power Snatch (75/55)
15 Synchro Bar-facing Burpees
30 Power Snatch (115/85)
15 Synchro Bar-facing Burpees
10 Power Snatch (145/110)
15 Synchro Bar-facing Burpees

* Individual Option
25 Power Snatch (95/65)
20 Bar-facing Burpees
15 Power Snatch (135/95)
20 Bar-facing Burpees
5 Power Snatch (165/115)
20 Bar-facing Burpees

* Limited Equipment Option
Teams of 2
80 Handstand Push Ups
20 Synchro Burpees
50 Strict Handstand Push Ups
20 Synchro Burpees
20 Parallette Handstand Push Ups
20 Synchro Burpees

* Large Class Option
– No change to Workout –