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.) 2 Rounds (0:00-12:00)
- 1:00 Machine of Choice
- 12E Bird Dog (2nd Round: 12 Alternating Toe Taps in Plank)
- 10 Clean Grip Deadlift
- 8 Upright Row
- 6 Press in Split Stance w/:01-:02 Pause at Top

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

1b.) Foundation/Prep: 3 Rounds (REST :30-1:00 between sets) (12:00-18:00)
- 3 Position Clean
- 3 Split Jerk

* 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 Lizard (R)
Minute 2: :45 Lizard (L)
Minute 3: :45 Seated Forward Fold

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 and Jerk any style every 1:15. The interval will give you essentially :15 to complete your lift with an entire minute dedicated to loading your barbell and preparing mentally. Build up to a moderate weight and repeat for sets OR if feeling good, you can attempt to establish a heavy lift for the day. With that being said, you should have NO MISSED REPS though.