1.) 1 Round (0:00-12:00)
- 1:00 Single Unders
- 15 Cuban Press w/Change Plates
- 15 Bent Over Reverse Fly w/Change Plates
- 8E Tempo Split Squat (:03 Eccentric)
- 8 Front Lever (Tucked: No Eccentric) (OR Sub for High Knees: Controlled)

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

2a.) Foundation/Prep: 3 Sets (REST :30 between sets) (12:00-18:00)
- 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.) (57:00-60:00)
Minute 1: :20E Twisted Cross
Minute 2: :20E Eagle in Saddle
Minute 3: :45 Seated Forward Fold

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:
With a lower intensity (weight) and overall volume here, we want to put a high amount of focus into how we are moving. Use the jerk dip to emphasize proper weight distribution in the feet to set up for a solid start to our jerk. Let that carry over into the full movement following.

E.S.D. Notes:
Each round consists of a run, 15 squats, 10 push-ups, and 5 Single Arm DB Row per side. Total volume is 1200M worth of running, 90 squats, 60 Push-Ups, and 30 Single Arm DB Row per side. Move at a moderate pace (1-Mile Pace) on your run finishing <1:15 so that you have ample time to move through your air squats quickly and get right on to the renegade row. Your rest time here will be minimal. This piece is designed to keep you aware of moving at a consistent and sustainable pace rather than pushing the pace every interval. There isn’t enough rest time to push your pace very high and maintain consistency so move at a more moderate pace viewing this almost like an 18:00 AMRAP but using the intervals to keep you on target with how you’re moving and forcing you to maintain a particular pace.