1a.) Before Class Hour
- Foam Roll: Quads/Adductors/Glutes/Hamstrings
- Adductor Rocks: 10E (Slow)
- Single Leg Extended Glute Bridge: 2 X 10E

1b.) 1 Round (0:00-12:00)
- 2:00 Ski or Bike
- 8E Shoulder CARs
- 8E Bird Dog w/:01 Pause at Extension
- 8E Inverted Toe Touch
- 20 Band Pull Aparts
- 20 Banded Good Morning

* In the remaining time, brief S.F.P (Foundation Prep) and allow athletes to grab barbells.

2a.) Foundation/Prep: (REST :30 between sets) (12:00-18:00)
- 3 X 1 Snatch Pull + 1 A/K Power Snatch
- 3 X 1 Snatch Pull + 1 B/K Power Snatch

* See workout notes below.

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

4.) (57:00-60:00)
Minute 1: :45 Twisted Lizard (R)
Minute 2: :45 Twisted Lizard (L)
Minute 3: :45 Child’s Pose

S.F.P. 2a.) Notes:
Complete all sets of "Snatch Pull + Above the Knee Power Snatch" before moving on to the next progression. Take :30 REST between sets.

S.F.P. 2b.) Notes:
If you DO NOT know your 1RM Power Snatch, please choose a weight that is moderate in difficulty but  allows you to move with technical proficiency and speed. Your Power Snatches should be at a weight though that is heavier than what you moved on 04.08.22.

E.S.D. Notes:
The barbell should be at a weight that you could potentially hold on to for unbroken touch and go reps. The suggestion would be to hit the power cleans as singles in your first few rounds to manage your heart rate from elevating too quickly and to assist in establishing a behavior you can repeat or improve upon as time goes on. Try to stay moving on your box jump overs to get to your ski where the majority of time will be spent on this piece. Move at a moderate and repeatable pace on the ski until you get to your final round where you can give it everything you got and finish strong.