1a.) Before Class Hour
- Foam Roll: T-Spine/Lat/Hamstring/Calf
- Side Lying Thoracic Windmill: 2 X 8E
- Single Leg Stand: 2 X :30E (Eyes closed if possible)

1b.) 1 Round (0:00-12:00)
- 2:00 Bike (Build in pace over the course of the final minute)
- 15E Side Lying Hip Abduction/Adduction
- 12E Single Leg KB RDL + High Pull (Light KB)
- 10 KB Goblet Squat w/:03 Eccentric

* 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)
Intervals 1-3: Stage Clean Pull (:01-:02 Pause off ground, B/K, A/K, Hips) (https://www.youtube.com/watch?v=iZhC74BsuD0)
Intervals 4-6: Power Clean + Front Squat

* See workout notes below.

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

4.) (57:00-60:00)
Minute 1: :45 Couch (R)
Minute 2: :45 Couch (L)
Minute 3: :45 Puppy

S.F.P. 2a.) Notes:
Intervals 1-3 are to help you get a "feel" for the different stages of the pull and then finish with forceful leg drive at the top. Intervals 4-6 are to help get you in the mindset of being as explosive as possible and then completing the ROM of a standard clean. Wherever you catch your power clean, pause and immediately ride into a Front Squat.

S.F.P. 2b.) Notes:
If you DO NOT know your 1RM Clean, please choose a weight that 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 in improving movement patterns.

E.S.D. Notes:
Move at a steady pace, using a controlled rhythm on your situps so that you can move immediately into your wall balls. On the wall balls, break into multiple confident sets. If this rep range is a confident amount for you, then consider hanging on for an unbroken set. Deadlifts should feel "Light" but they are there to potentially make your snatches coming soon a little more difficult than normal. Chip away at your box jump overs in a smooth fashion taking a quick breath before each rep and landing low so you aren’t wasting energy before the need to be explosive on your snatches. Snatches can be performed as either a squat or power variation. Hit these as singles just to manage your heart rate from spiking before having to go back up the ladder. Try to hit the back side of this harder than you went at it from the front.