1a.) Before Class Hour
- LAX Ball: Trap/Pec/Rhomboids (Scap)
- Prone Single Arm Reach-Roll-Lift: 10E (Slow + Controlled)
- Half Kneeling Single Arm Banded Face Pull: 2 X 15E (w/:02 Pause)

1b.)  1 Round (0:00-12:00)
- 2:00 Run/Ride/Row (Build in pace over the course of the final minute)
- 15 Banded Dislocates
- 15 Band Pull Aparts
- 15 Banded Good Morning
- 12 Sumo Squat w/Alternating Thoracic Reach

* 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)
- 3 Snatch Grip Deadlifts
- 3 Position Power Snatch (A/K, B/K, Floor/Mid-Shin)
- 3 Overhead Squats w/:03 Pause in Bottom

* Perform w/PVC or empty barbell.

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

4.) (57:00-60:00)
Minute 1: :20E Twisted Cross
Minute 2: :45 Twisted Lizard (R)
Minute 3: :45 Twisted Lizard (L)

S.F.P. Notes:
Perform a snatch at the top of every interval at 50% (light-moderate weight) or higher depending on feel. Feel free to remain at this percentage (light/moderate weight), or increase in weight across sets to a heavy rep that you can perform with a high amount of speed. If you need to perform power snatches into an overhead squat to uphold movement integrity, then do it.

E.S.D. Notes:
Wall Balls should be performed in no more than 2 sets. DB Clean and Jerks can be performed as all 10 on one side before performing all 10 on the other side. YOU DO NOT HAVE TO ALTERNATE ARMS. Score is how many ever lateral burpees you can accumulate each set.