1.) 1 Round (0:00-8:00)
- 1:00 Ski (EASY) (Sub Row if needed)
- 12E Bird Dog
- 8 Single Leg Contralateral KB RDL (L)
- 8 Single Arm Russian KB Swing (L)
- 30’ OH KB Carry or :20 KB OH March in Place (L)
- 8 Single Leg Contralateral KB RDL (R)
- 8 Single Arm Russian KB Swing (R)
- 30’ OH KB Carry or :20 KB OH March in Place (R)

* Allow 4:00 to brief S.F.P, and for athletes to grab barbells.

1b.) Foundation/Prep: 3 Sets (REST :30 between sets) (12:00-18:00)
- 3 Tempo Clean Pulls (https://www.youtube.com/watch?v=VF-hqxyLly4)
- 3 Dip Power Clean (https://www.youtube.com/watch?v=Xsj2E2sC7gc) *

* See workout notes below.

* Allow 6:00 for athletes to grab weight and prepare for S.F.P.

4.) 4:00 Alternating EMOM (51:00-55:00)
Minute 1: :20E Side Plank (:10 REST between sides)
Minute 2: :50 Marching Glute Bridge

* Allow 1:00 for athletes to have water and a breather, then move immediately into Adaptation.

5.) (56:00-60:00)
Minute 1: :45 Pretzel (R)
Minute 2: :45 Pretzel (L)
Minute 3: :45 Cat/Cow Transitions
Minute 4: :45 Child’s Pose

S.F.P. 1b.) Notes:
Progress your pulling position over the course of your warm-up sets. Start with a dip power clean, then move to performing your power cleans at your knee, then take your power cleans from the floor.

S.F.P. 2.) Notes:
If you DO NOT know your 1RM Power Clean, please choose a weight that is moderate in difficulty but  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 into improving movement patterns.

E.S.D. Notes:
Move on the Ski at a moderate pace to set yourself for getting right after the sit-ups. Sit-Ups should be smooth with little hesitation so that we can repeat this same behavior on our KB Swings. Use your transition period between movements as your rest (move to each movement as slow as you need to) but when you get to your next piece of equipment, it is time to get back to work.