Duration: 50 minutes
Class Type: Partial Video
Class 24 of 24; repeat classes 21, 22, 23 and 24 before continuing with this program.
You've made it to the final class in your 12 week program! You will repeat this class as usual, then rest for two days before completing the test video for this series.
There will be a separate video for the test labeled "Class 24 TEST."
Equipment Recommendations: x1 snatch weight bell, x1 heavy snatch weight bell, x1 heavy bell
x10 90/90 hip shifts
x10 narrow stance good morning
x10 alternating standing halos
x5 light snatch with seconds hold at the top position, left and right sides
x4 rounds total of each set:
A. x8 staggered stance deadlift left and right sides
double bells suitcase hold
B. x8 3-point row left and right sides
Optional: x1-4 mixed grip chin ups
C. 30 seconds left and right sides heel raise wall sit with crush grip goblet hold
x8 snatch left and right sides moderate bell
x6 snatches left and right sides moderate bell
x4 snatches left and right sides heavy bell (one size larger than moderate bell)
*rest 2 minutes seconds after snatch sets