1000M Row - conversational pace, but break a sweat
Burgener warm up - Snatch
4 Rounds - Start with the bare bar increase in weight each round until you get to your workout weight
This is a test, keep record of your weights and times for future reference. If the weights prescribed are going to take you more than 15 - 20 minutes, consider dropping the weights down 55% of your max.
10 rounds for time of:
3 Snatch @ 135 / 95
3 Burpees over the bar
Seven Minute upper body stretch
Active Recovery: This is the work you do off the clock, if you are sore enough to avoid performing the workout of the day, or it is your scheduled rest day.
200 Meter Row
10 Wall Balls
808 4th Ave N