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)

1.) 1 Round (0:00-12:00)
- 2:00 Machine of Choice
- 15E Bird Dog
- 12E Single Arm KB RDL + High Pull (Light)
- 10 KB Goblet Kang Squat (Same KB)

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

1b.) Foundation/Prep: (REST :30 between sets) (12:00-18:00)
- 3 X 3 Clean Pull (https://www.youtube.com/watch?v=VF-hqxyLly4)
- 3 X 3-Position Clean (https://www.youtube.com/watch?v=x3cOxXOYbwA)

* See workout notes below.

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

4.) (57:00-60:00)
Minute 1: :45 Pretzel (R)
Minute 2: :45 Pretzel (L)
Minute 3: :45 Cat/Cow Transitions

S.F.P. 1b.) Notes:
Perform with an empty barbell for your first set, then add minimal weight. These drills are to help bring awareness to the different phases of the pull.

S.F.P. 2.) Notes:
Perform a clean 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.

E.S.D. Notes:
Move at a steady pace on the Ski and also the sit-ups to not feel gassed when moving to the barbell. Attempt to attack the sets of deadlifts unbroken every round and if that doesn’t seem like a possibility, then perhaps a scaling option would be better today. We want to get to the deadlifts under a certain degree of fatigue but should never be on the barbell thinking we need to move it in singles or more than 2 sets MAX. We want to stay cyclical and not be bottlenecked at the barbell.