Trainer: Lacee
Duration: 40-50 minutes depending on rest breaks
Class Type: Partial Video
Class 9 of 24; repeat classes 9, 10, 11 and 12 before continuing with this program.

Class 9 is all about holding on and working moderate bells with care and technique. Isometric hold lunges, snatches and push presses are on the menu for this cardio+strength blended session.

Equipment Recommendations: x1-2 moderate weight bells for snatch/push press weight, x1 heavy bell for single arm swings

Program
Warm Up x2 rounds:
x5 shin box left and right
x5 reverse lunge to hold left and right
x5 light snatches left with overhead march 30 seconds
x5 light snatches right with overhead march 30 seconds

Set 1
Every minute on the minute, starting the next interval at the top of each minute: 10 minutes. Rest 3-5 minutes after completing
Set 1: single arm swings x10, alternating sides each minute (x5 rounds each side)
*moderate to heavy bell

Set 2
x4 rounds:
rest 60-90 seconds after each set as needed

A: x5 static lunges, with isometric hold 30 seconds after the final rep. Right leg forward, bell is racked on the left-leg side.
B: x6 snatches left side only, optional stagger-stance
*moderate weight

A: x5 static lunges, with isometric hold 30 seconds after the final rep. Left leg forward, bell is racked on the right-leg side.
B: 6 snatches right side only, optional stagger-stance
*moderate weight

A: swing style clean to push press 3/2/1 left side
B: swing style clean to push press 3/2/1 right side
*moderate weight