:30 Seconds
Slow Row
Slow Bike
Medium Row
Medium Bike
Active Spidermans
Active Samson
Push-up to Down Dog
Air Squats
Walkouts

Barbell Warm-up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats

Overhead Stretch on Wall – :30 Seconds
Front Rack Stretch – 1 Minute
Wrist Stretch – 1 Minute

Power Snatch/Clean & Jerk:
1. Hook Grip
2. Bend, Don't Reach
3. Receiving Positions
4. Move Prep

Row:
1. Shins Vertical

Bike:
1. Wipe the Feet

This should be a load that athletes could complete 21+ repetitions unbroken when fresh.