We're going to hit some heavy single today, we'll warm up well as we want to hit those singles under some pressure. Then get ready for some odd objects...

BURGENER WARM-UP:
1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

2 sets
20 Cal row
10 Empty Bar strict press
10 Pillar to plank push up
15sec Squat hold

1. Olympic Lifting Total

a. Snatch (1 Rep Max)
b. Clean and Jerk (1 Rep Max)

2. 10 rounds (30 minutes) – EMOM, perform:

-1st minute: 10 cal row or Assault Bike

-2nd minute: Max rep toes to bar (RX+ Muscle ups)

-3rd minute: 6x stone/deadball to shoulder (AHAP)

3. "Core work"

RX
For time:
100m KB 2-arm OH carry (2x 16kg/2x 8kg)
200m KB 2-arm front rack carry (2x 16kg/2x 8kg)
400m KB 2-arm farmers carry carry (2x 16kg/2x 8kg)

RX+
For time:
100m KB 2-arm OH carry (2x 24kg/2x 16kg)
200m KB 2-arm front rack carry (2x 24kg/2x 16kg)
400m KB 2-arm farmers carry carry (2x 24kg/2x 16kg)