Trainer: Lacee
Duration: 60 minutes
Class Type: Partial Video
Class 21 of 24; repeat classes 21, 22, 23 and 24 before continuing with this program.

Lunges, but make them moderate. Today's session is meant to feel like a rate of perceived effort of 8 out of 10 (challenging).
We work lunges, snatches and single arm swings in sets meant to work overall endurance and strength.

Equipment Recommendations:
x2 moderate weight bells, x1 snatch weight bell

Warm Up
x1 round:
x1 60 seconds single side racked march, opposite leg of bell moves only, left and right sides
x10 snow angels
x1 60 seconds arm bar left and right sides
x5 single arm cleans, left and right side
RPE: 5-6, moderate weight bell

Set 1
Every 30 seconds x5 minutes (x10 rounds):
x10 single arm swings, alternating sides each round
*rate of perceived effort: 8 out of 10

REST 1 Minute

x10 Turkish Get Ups (x5 left and right), alternating sides each rep. Hold for a 10 seconds pause in the top position each rep.
*moderate to heavy bell

Set 2
Every Minute on the Minute x2 rounds (10 minutes total), resting in the remaining time left before the next minute begins.
Minute 1: x3 racked reverse lunges left and right sides
Minute 2: x4 racked reverse lunges left and right sides
Minute 3: x5 racked reverse lunges left and right sides
Minute 4: x4 racked reverse lunges left and right sides
Minute 5: x3 racked reverse lunges left and right sides
*heavy bells, rate of perceived effort 8
*use same racked bells you have been using for this lunge series

Set 3
Snatch Sets
Every 90 seconds x10 rounds (15 minutes total), resting in the remaining time before the next interval begins.
x5 snatches left and right sides
*rate of perceived effort 7 out of 10
*moderate snatch weight bell