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 (0:00-12:00)
- 2:00 Ride/Row (EASY)
- 15E Bird Dog
- 12E Single Arm Russian KB Swing (Light)
- 10 KB Goblet Kang Squat (Same KB)
- 8 T-Inchworm w/Push-Up

* With the remaining time, have athletes grab barbells, demo S.F.P prep movements, and transition.

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

* Coach Notes: Perform w/PVC or empty barbell.

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

4.)
Minute 1: :45 Pretzel (R)
Minute 2: :45 Pretzel (L)
Minute 3: :45 Lizard (R)
Minute 4: :45 LIzard (L)

S.F.P. 2b.) Notes:
If you DO NOT know your 1RM Power Clean, start with a weight you feel you could confidently move for 5-6 reps with easy-moderate difficulty. Use this EMOM to move up in weight each minute building to a heavy single for the day.

E.S.D. 3a.) Notes:
This weight for the deadlifts today should be somewhere between 50-60% of your 1RM and a weight you feel very confident in being able to perform MULTIPLE unbroken sets with. The goal of this piece is to move consistently between the deadlifts and bar facing burpees. Keep moving at a smooth pace knowing it is only 5:00 long and you’ll get a solid rest afterward. Upon finishing, take a minute to compose yourself and prepare your barbell for the next workout. Make sure weights are moved away to not risk dropping the barbell near a potential hazard.

E.S.D. 3b.) Notes:
Weight and rep ranges are set so that you can stay moving consistently through this piece as well. Stay with unbroken sets on the thrusters but break up your pull-ups eventually if you need to.