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 (0:00-8:00)
- 1:00 Machine of Choice (EASY)
- 12E Bird Dog
- 8 Single Leg Contralateral KB RDL (L)
- 8 Single Arm Russian KB Swing (L)
- 30’ OH KB Carry or :20 KB OH March in Place (L)
- 8 Single Leg Contralateral KB RDL (R)
- 8 Single Arm Russian KB Swing (R)
- 30’ OH KB Carry or :20 KB OH March in Place (R)

* Allow 4:00 to brief S.F.P, and for athletes to grab barbells.

1b.) Foundation/Prep: 3 Sets (REST :30 between sets) (12:00-18:00)
- 3 Tempo Clean Pulls (https://www.youtube.com/watch?v=VF-hqxyLly4)
- 3 Dip Power Clean (https://www.youtube.com/watch?v=Xsj2E2sC7gc) *

* See workout notes below.

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

4.) (56:00-60:00)
Minute 1: :20E Twisted Cross
Minute 2: :20E Thread the Needle
Minute 3: :45 Seal Pose
Minute 4: :45 Puppy Pose

S.F.P. 1b.) Notes:
Progress your pulling position over the course of your warm-up sets. Start with a dip power clean, then move to performing your power cleans at your knee, then take your power cleans from the floor.

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

E.S.D. Notes:
The ultimate goal for this type of workout would be to hang on for unbroken sets throughout the entirety of the piece. Use the descending rep scheme as a way to stay confident telling yourself that each round is just going to get a little easier. You can either use this piece to challenge yourself with a heavier KB and break up reps early, or use a lighter KB/WB and try to hang on to unbroken sets throughout. Push yourself out of your comfort zone here and see if you can hang on!