MOBILITY & WARM UP
300-200-100 Meter Row
After each set:
10 Hollow Rocks 
10 Superman Rocks 
2 Inchworms 
3 Empty Barbell Good Mornings
3 Empty Barbell Stiff-Legged Deadlifts
3 Empty Barbell Deadlifts
3 Slow Wall Squats

SKILLS & SPECIFIC WARM UP
Burgener Warm up

1 Round of 10 cal Bike/Row, 7 Power Snatches, 7 Thrusters 
(change weights)
1 Round 10 cal Bike/Row, 5 Power Snatches, 5 Thrusters 
(change weights)
1 Round 10 cal Bike/Row, 3 Power Snatches, 3 Thrusters

CONDITIONING

“DROP OFF”*

In a 15 minutes time cap:
50/35 Calorie Airdyne Bike, 21 Power Snatches, 21 Thrusters #30/20
50/35 Calorie Airdyne Bike, 18 Power Snatches, 18 Thrusters #35/25
50/35 Calorie Airdyne Bike, 15 Power Snatches, 15 Thrusters #43/30
50/35 Calorie Airdyne Bike, 12 Power Snatches, 12 Thrusters #52/43

For a rower, complete 40/30 calories per round (*courtesy of comp train)