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 Snatch (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 Lizard (R)
Minute 2: :45 Lizard (L)
Minute 3: :20E Thread the Needle
Minute 4: :20E Twisted Cross

S.F.P. 2a.) Notes:
Perform w/PVC or empty barbell.

S.F.P. 2b.) Notes:
This is FITNESS TEST 1. Athletes have 12:00 to establish a 1RM Snatch. Instruct athletes to make it a goal to perform 1 Snatch rep every 1:00-1:30 allowing for 8-12 attempts building in weight.

E.S.D. Notes:
Can you move at a consistent pace with each movement? Is there a particular movement that skyrockets your heart rate OR can you identify a limiter here that has potential to slow you down more than the other movements? Move at a steady pace from the beginning using your transitions as a way to rest. When you get to the movement, try to continue moving. We are testing maximum aerobic power over a moderate time domain.