Duration: 60-70 minutes depending on rest breaks
Class Type: Partial Video
Class 17 of 24; repeat classes 17, 18, 19 and 20 before continuing with this program.
Double Stuff Oreos (we mean EMOMs) taste so good...
Class 17 combines double cleans and rows for a posterior chain snack.
We start with a mini snatch session to prep you for the end of program test, as well as laying presses and heavy swings.
x2 moderate weight bells, x1 snatch weight bell x1 heavy bell for swings, foam roller or Swiss ball
1. x10 single leg hip bridges left and right sides
2. x10 foam roller hamstring roll outs
3. x1 Turkish Get Up left and right sides
4. x5 reset cleans left and right sides
Snatch Test Mini:
Every 30 seconds x 3 minutes (x6 intervals):
x10 snatches, switching sides each interval (x30 snatches total left and right sides)
*use the bell you feel most comfortable with if snatches are new to you; use a bell between 12-16kg for women and 20-24kg for men if you are comfortable snatching with great form.
*rate of perceived effort 8-9
*rest 3-5 minutes after completion
Every Minute on the Minute x8 total rounds (40 minutes total):
Minute 1: x1 Turkish Get Up with x3-5 presses in the laying position left side
Minute 2: x1 Turkish Get Up with x3-5 presses in the laying position right side
Minute 3: x5+5+5 kettlebell swings
Minute 4: x3-5 double bell row to dead clean (row+dead clean is one rep)
Minute 5: 40 second plank shoulder taps, hand on bells