MOBILITY & WARM UP
Rotating Stations Every 2:00, for 18:00 (2 Rounds):
1 – Calorie Row in 1’45”
2 – 3 Russian Baby Makers, Slow Walkouts, Spidermans 
3 – 24/17 Calorie Assault Bike
4 – 3 Scap Retractions+1-2 Strict Pull-Ups+5 Wall Squats

SKILLS & SPECIFIC WARM UP
Burgener Warm Up
5 Good Mornings + 5 Elbow Rotations
5 Back Squats + 5 Hang Muscle Snatch
5 Stiff-Legged Deadlifts Snatch Grip + 5 Overhead Squats
3 Power Snatch + 3 Hang Squat Snatch + 3 Squat Snatch

CONDITIONING
“Thirty Days in November, with April… ”*
For Time
30 Double Unders
30 Box Jumps Over #60/50
30 Power Clean #35/25
30 Cal Row
30 Hand Release Push Ups
30 Shoulder To Overhead #35/25
30 Double Unders
30 Toe To Bar
30 Alternate Kb Snatch #24/16
30 Cal Row
30 Burpees
30 Power Snatches #35/25
Time Cap 30 minutes

*compare to 02.01.19