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.) (56:00-60:00)
Minute 1: :45 Twisted Lizard (R)
Minute 2: :45 Twisted Lizard (L)
Minute 3: :45 Updog/Downdog Transitions
Minute 4: :45 Puppy Pose

S.F.P. Notes:
This is a retest from 06.01.22. The goal would be to build up to a weight where you can potentially snatch more than you did over a month ago. Perform a snatch at the top of every interval at 50% (light-moderate weight) or higher depending on feel. If you need to perform power snatches into an overhead squat to uphold movement integrity, then do it.

E.S.D. Notes:
Move at a moderate pace (1-Mile) on your run so that you can get right on the barbell. A "Bear" Complex is performed by completing 1 Power Clean + 1 Front Squat + 1 Shoulder to Overhead + 1 Back Squat + 1 Shoulder to Overhead. To complete 5 total complexes, you are performing 5 Power Cleans, 5 Front Squats, 5 Back Squats and 10 Shoulder to Overhead per round. Complete 3 Rounds for time giving your final round everything you got!