1) Warm up the same exact way you plan to for 13.1

2) 2 rounds of
Complete 10 burpees in 30 – 40 sec.
Rest 60 sec.
Take the entire time to complete the burpees. Do not finish before 30s. Feel the pace.

3) Work up to a 165/100 lb snatch. Do not attempt 165/100 more than twice.

4) Complete:
10 burpees (3-4 sec per burpee)
3 – 6 snatch (135/75)
10 burpees
2 – 4 snatch (165/100lb)
The rep range is there because this should not be taxing.

5) Row 8 – 12 min at a revitalizing pace.