1a.) 1 Round (0:00-12:00)
- 2:00 Bike (Build in pace over the course of the final minute)
- 15 Banded Dislocates
- 15 Band Pull Aparts
- 15 Banded Good Morning
- 12 Sumo Squat w/Alternating Thoracic Reach

* Use the remaining time to have athletes grab barbells, brief S.F.P, and demo the upcoming movements.

2a.) (Foundation/Prep): 3 Sets (REST :30 between sets) (12:00-18:00)
- 3 Tempo Snatch Grip Deadlifts
- 3 Dip Power Snatch (https://www.youtube.com/watch?v=M6W_oL7HQKE)
- 3 Overhead Squats

* See workout notes below.

* Allow 4:00 for athletes to grab additional weight and prepare for S.F.P.

5.) (57:00-60:00)
Minute 1: :45 Twisted Lizard (R)
Minute 2: :45 Twisted Lizard (L)
Minute 3: :45 Puppy Pose (Leaning side to side every :02-:03)

S.F.P. 2a.) Notes:
Progress over the course of these sets in where the athlete pulls from on the Power Snatch. Start the first set with Dip Power Snatches, progress to Power Snatches taken from the knee on the second set, then finish with Power Snatches taken from the floor.

S.F.P. 2b.) Notes:
If you DO NOT know your 1RM Snatch, please choose a weight that allows you to move with technical proficiency and speed. This portion of the day should allow you to put a hyper focus on hitting positions and putting effort in improving movement patterns.

E.S.D. Notes:
This workout is supposed to feel very manageable from the beginning. It should almost feel too easy to where you think to yourself, "I could do this all day". T2B should be unbroken or completed in no more than 2 sets. DB Snatches should be performed in a smooth fashion taking very minimal rest between reps if we are picking the DB up from a dead stop at the bottom. The DB Box Step ups are where we should slow down a bit to prepare for the next round. Find a smooth and steady rhythm and hold that until you finish your reps.