1a.) Before Class Hour
- Foam Roll: T-Spine/Lat/Pec/Calf
- Banded Lat/Bicep: :30E
- Tall Kneeling Single Arm KB Bottoms Up Press: 2 X 8E (w/:02 Pause at Top)

1b.) 1 Round (0:00-12:00)
- 1:00 Ride/Row (Build In Pace every :20)
- 15 Scapular Pull-Ups
- 12 Alternating Shoulder Taps in Plank
- 8 Push-Up Plus (Full ROM Push-Up w/Scapular Abduction/Flexion/Protraction at top)
- 8E Single Arm Ring Row

* Use the rest of the time to brief S.F.P, demo movement, and allow athletes to prepare.

2.) Bench Press/Pull-Up: Every 1:30 for 10 Sets (12:00-27:00)
Sets 1-5: 2 Bench Press w/80% 1RM
Sets 6-10: 2 Weighted Strict Pull-Ups

* Level 3 (Pull-Ups): RX
* Level 2 (Pull-Ups): Unweighted Pull-Ups
* Level 1 (Pull-Ups): :06 Negative Strict Pull-Up (Jump chin above bar, use band if necessary)

* See workout notes below.

* Allow 6:00 for athletes to grab water and prepare for E.S.D.

4.) 6:00 Alternating EMOM (49:00-55:00)
Minute 1: 8E Half Kneeling Banded Lat Pulldown w/:01 Pause (Light Band)
Minute 2: 20 Tall Kneeling Banded Tricep Extension

* Allow 2:00 for athletes to transition to adaptation.

4.) (57:00-60:00)
Minute 1: :20E Banded Lat + Banded Bicep (R)
Minute 2: :20E Banded Lat + Banded Bicep (L)
Minute 3: :20E Thread the Needle

S.F.P. Notes:
Pull-Ups DO NOT need to be unbroken, but should be completed with FULL ROM and under :45 within the interval.  If you DO NOT know your 1RM Bench Press, please perform these sets with a weight that you could complete 4-5 reps with if you had to. Use the same weight across your sets BUT make sure you are lifting more than you did on 04.15.22. Bring the bar to your chest and lock out your elbows pausing for :01 at the top of each rep.

E.S.D. Notes:
Move at a moderate pace on the row so that you can get right off and on to the dumbbell hang power clean and jerks. The goal would be to perform the dumbbell work unbroken and move immediately into your wall walk reps with little hesitation or rest between reps.