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 KB RDL + High Pull
- 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

* 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: :20E Thread the Needle
Minute 3: :45 Puppy Pose

S.F.P. Notes:
These are NOT touch and go reps. Perform your power clean reps as singles taking no more than :10-:15 between reps. If you DO NOT know your 1RM Power Clean, start with a weight you feel you could confidently move for 7-8 reps with easy-moderate difficulty. Use this piece to move up in weight each interval building to a heavy triple for the day.

E.S.D. Notes:
DU should be unbroken or completed in no more than 2-3 sets finishing under :45. Burpees should be performed smoothly and quick to get to the barbell with AT LEAST :30 left on the clock. When picking up the barbell, go in with the mindset of wanting to hang on for as many reps as possible. Pull yourself under the bar with speed to perform your hang power snatches.