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: 4:00 EMOM (REST :30 between sets) (12:00-16:00)
Minutes 1-4: Power Snatch + 2 Overhead Squat

* See workout notes below.

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

2b.) Snatch: Every 1:30 for 6 Sets (24:00-33:00)
- 1 Snatch High Pull + 1 A/K Snatch

* See workout notes below.

* Allow athletes 6:00 to break down barbells and transition to E.S.D.

4.)
Minute 1: :45 Twisted Lizard (R)
Minute 2: :45 Twisted Lizard (L)
Minute 3: :45 Puppy Pose w/Alternating Lean

S.F.P. 2a.) Notes:
Perform w/PVC or empty barbell. Increase in weight over the 6 sets if you prefer.

S.F.P. 2b.) Notes:
This is a Snatch Complex to help you focus on proper movement sequence. Drive with the legs before pulling with the arms. Performing a Snatch High Pull first will (hopefully) help you focus and improve on timing before pulling under to receive your snatch.

E.S.D. Notes:
The faster you move on the row, the more time you will have to accumulate reps of the movement on tap. Move too fast and you could risk spiking your heart rate too quickly to stay moving on the reps afterward. Move too slow and you could risk not having enough time to complete a substantial amount of reps. A good middle ground here would be around your 2K all time PR pace for the rowing calories before moving onto the AMRAP.