1a.) Before Class Hour
- Foam Roll: Quads/Adductors/Glutes/Hamstrings
- Adductor Rocks: 10E (Slow)
- Single Leg Extended Glute Bridge: 2 X 10E

1b.)  1 Round (0:00-12:00)
- 2:00 Ride/Row (EASY)
- 15E Bird Dog
- 12E Single Arm KB RDL + High Pull
- 10 KB Goblet Kang Squat (Same KB)
- 8 T-Inchworm w/Push-Up

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

2a.) Foundation/Prep: 6:00 EMOM (REST :30 between sets) (12:00-18:00)
Minutes 1-3: Stage Snatch Pull (:01-:02 Pause off ground, B/K, A/K, Hips)
Minutes 4-6: Power Snatch

* See workout notes below.

* Allow an additional 5:00 for athletes to build in weight and prepare for S.F.P.

2b.) Power Snatch: Every 1:30 for 6 Sets (23:00-32:00)
- 1 Power Snatch + 3 Overhead Squats w/50%+ (Building)

* See workout notes below.

* Allow 6:00 to brief E.S.D, demo any movements, and for athletes to prepare all equipment for the workout.

4.) (57:00-60:00)
Minute 1: :20E Twisted Cross
Minute 2: :20E Twisted Lizard
Minute 3: :20E Eagle in Saddle

S.F.P. 2a.) Notes:
Perform w/PVC or empty barbell. Progress in weight from snatch pulls into power snatches. Athletes can use power snatch intervals to start building to percentage for S.F.P.

S.F.P. 2b.) Notes:
These are NOT touch and go reps. Perform your power snatch reps as singles taking no more than :10-:15 between reps. If you DO NOT know your 1RM Power Snatch, start with a weight you feel you could confidently move for 7-8 reps with moderate difficulty. Use this piece to move up in weight each interval building to a heavy triple for the day.

E.S.D. Notes:
All movements should be completed within :50 for at least :10 to transition between stations. This has the potential to be a grind, so get ready with a back-up scaling option if needed.