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 (A/K, B/K, Floor/Mid-Shin)

* See workout notes below.

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

4.) (56:00-60:00)
Minute 1: :45 Pretzel (R)
Minute 2: :45 Pretzel (L)
Minute 3: :45 Twisted Lizard (R)
Minute 4: :45 Twisted Lizard (L)

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:
This is an unbroken clean complex. The goal of this complex is to help athletes focus on turnover speed. The power clean dials in the athlete's ability to pull to the bar which then creates an increased demand and greater efficiency to pull under the bar for a full clean.

E.S.D. Notes:
Move at a moderate pace on the row so you can get right off and on to the deadlifts. The weight is relatively light enough where you could go unbroken, but it might be wise to break into two quick sets just to get in a couple of breaths before moving on. The front squat sets should be unbroken. Don’t pick up the barbell until you are ready to hang on.