1.) 1 Round (0:00-12:00)
- 1:00 Single Unders
- 15 Cuban Press w/Change Plates
- 12E Deadbug w/Change Plates
- 6E Tempo KB Goblet Split Squat (:03 Eccentric)
- 6E Single Arm Russian KB Swing

* Use the time left over (12:00) to brief Foundation/Prep, demo the upcoming movements, and for the athletes to grab barbells.

2a.) Foundation/Prep: 3 Sets (REST :30 between sets) (12:00-20:00)
- 5 Strict Press in Split Stance
- 3 Tall Jerk (https://www.youtube.com/watch?v=QWCyQBN1vDM) (1st variation seen in video)

* See workout notes below.

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

4.) 3:00 EMOM (57:00-60:00)
Minute 1: :45 Twisted Lizard (R)
Minute 2: :45 Twisted Lizard (L)
Minute 3: :45 Seated Straddle

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 Split Jerk, please use a weight that allows you to move with technical proficiency and speed but feels moderate in difficulty. The goal would be to move more weight during each interval than you did on 04.01.22.

E.S.D. Notes:
This workout is designed to be highly cyclical. You should be able to hang on for each movement, stay relatively unbroken and move at a smooth controlled pace. If the volume or weight for any movement has you worried from the get go, then please scale so that you can spend minimal time resting during the 12:00. We are going to stay away from using bands today to minimize transition time between movements. Perform burpees to a high target if you currently don’t have bar muscle-ups. Hang DB Clean and Jerks can be performed as 6 reps on the RIGHT, then 6 reps on the LEFT. You DO NOT have to alternate sides with every rep.