Trainer: Lacee
Duration: 60 minutes
Class Type: partial video
Class 10 of 24; repeat classes 9, 10, 11 and 12 before continuing with this program.

Leave your shoes off and your calluses manicured before snatching your heart out in class 10. This is the first week we get close to snatch test numbers; from here on out, it's all about endurance, strengthening the hands and staying fresh. Remember, single arm swing are always a great substitute for snatches in your hands need a break.

Equipment Recommendations:
x1 light bell, x2 moderate weight bells, x1 snatch weight bell, x1 optional pull up bar and medium band

x2 rounds:
x3-5 half kneeling windmills, light bell
x5 half kneeling hip pry
x5 seated halos left and right sides
x30 seconds bottoms up march left and right sides
OPTIONAL: active bar hang, 30-40 seconds

Get Up, Show Up, Bells Up:
Set a timer for x6 minutes:
x3 standing windmills left and right
x3 swing cleans left and right, light to moderate bell
x3 dead stop snatches left and right, light to moderate bell
x3 push ups with 5 seconds lower and raise

Broken Rep Sets:
x5 rounds:
*rest 60 seconds-2 minutes between rounds as needed

A. 3+5+3 double racked squats
RPE 7
*rest 90 seconds-2 minutes after all reps
B. 1+2+1 standing bottoms up presses left and right sides, light bell
C. x2-3 eccentric chin ups
*can use a band to get to the bar
*if no pull up bar access, x10 goblet hold hinged rows, moderate bell

***The below snatch sets will be different regarding reps the first time you complete this class vs. the second time when you repeat this class.

Snatch Sets: Week 5, Class 10
Every minute on the minute x10 minutes:
x8 snatches, alternating sides each minute
*snatch test weight bell or x1 bell higher

Snatch Sets: Week 6, Class 10
Every 30 seconds x5 minutes:
x7 snatches, alternating sides each interval
*snatch test weight bell or x1 bell higher
RPE:8-9
*rest 3-5 minutes after completion