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

Snatches for all sizes. Bring a little bell, a moderate bell and a heavy bell for a snatch practice that's just the right size.

Equipment Recommendations: x1 light bell, x1 snatch weight bell, x1 bell above snatch weight, x1 foam roller, optional pull up bar

Warm Up
x1 round:
x45 seconds foam roll calves, left and right sides
x5 floor squats
x1 30 seconds single side racked carry left and right sides
x1 20 seconds single arm plank left and right sides
x1 20 seconds overhead carry left and right

Broken Rep Sets
x4-6 rounds (depending on time and fatigue)
*rest 60-90 seconds between movements as needed
A. x3 single arm squats left + x5 reverse lunges (racked side stays forward) + x3 single arm squats left
B. x3 single arm squats right + x5 reverse lunges (racked side stays forward) + x3 single arm squats right
C. x3+3+3 single arm swing clean to push press left and right sides
D. OPTIONAL pull ups, with rep set -x2-3 from max. If you subtract x2-3 and get a negative number or "0" perform x1 rep only

Snatch Grind:
*complete one side, starting with your non-dominant side, the rest 60 seconds. Complete opposite side, then rest another 60 seconds.
*snatch weight bell
*can substitute single arm swings for snatches if needed due to skill level with same cadence

x2-3 rounds depending on fatigue (don't rip hands)
x7 snatches light bell
x5 snatches snatch weight bell
x3 snatches one bell above snatch weight
*if one bell above is not possible, use snatch weight bell