1a.)  1 Round (0:00-12:00)
- 2:00 Run/Ride/Row (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 Snatch Grip Deadlifts
- 3 Position Power Snatch (A/K, B/K, Floor/Mid-Shin)
- 3 Overhead Squats w/:03 Pause in Bottom

* Coach Notes: Perform w/PVC or empty barbell.

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

5.) 3:00 EMOM (57:00-60:00)
Minute 1: :45 Supine Spinal Twist
Minute 2: :45 Updog/Downdog Transitions
Minute 3: :20E Thread the Needle

S.F.P. 2b.) Notes:
If you DO NOT know your 1RM Snatch please use a weight that allows you to move with technical proficiency and speed but feels moderate in difficulty. You should be moving more weight each interval than you did on 03.28.2022.

E.S.D. Notes:
This could get grippy. Flash your grip open at the top of your swings and break your opening sets of T2B up so you can preserve your grip as much as possible through the course of this workout. Be conservative to start to create the ability to finish strong at the end.