Trainer: Lacee
Duration: 60 minutes
Class Type: partial video
Class 17 of 24; repeat classes 17, 18, 19 and 20 before continuing with this program.

Equipment Recommendations: x1 snatch weight bell, x2 heavy bells, x2 moderate weight bells, x1 optional pull up bar

The next two week block adds an additional snatch: you are almost at full rep sets for a five minute snatch test! If your hands or stamina are not ready for the reps, repeat snatch numbers from the previous block of classes, at 7-8 reps. Today's class should feel like an overall RPE of 7-8, with the snatch practice feeling like a 9.

Warm Up
x2 rounds:
1. x10 wide stance good mornings
2. x1 30 seconds racked carry left and right sides, snatch weight bell
3. x1 30 seconds overhead carry right and left sides, snatch weight bell
4. x10 hollow body chest presses, hands around goblet of snatch weight bell

Snatch Sets: Week 9 , Class 17
*Do THIS AFTER THE WARM UP*
Every minute on the minute x5 minutes:
x9 snatches left and right sides
*snatch test weight bell
*rest 5 minutes after

Snatch Sets: Week 10, Class 17
*DO THIS AFTER THE WARM UP*
Controlled Attempt Test
Every 30 seconds x6 minutes:
x10 snatches, alternating sides each interval
*snatch test weight bell
*rest 5 minutes after

Ladder Sets
x3 rounds
6/4/2 reps for the below movements...
A. double deadlift, heavy bells
B. double swing clean, moderate/heavy bells
RPE: 7-8
*Example: complete x6 double deadlifts, then x6 double cleans, followed by x4 of each then x2 of each
*rest 90 seconds between rounds and 30-60 seconds between rep sets as needed

x3 rounds
6/4/2 reps for the below movements...
A. single arm kettlebell swings, heavy bell
*try not to set the bell down between rep sets
B. gorilla rows, left and right sides for each rep set, moderate bells
*optional chin ups vs. gorilla rows: x2-3 subtracted from max reps (if this results in "0" or a negative number, work x1 rep)
RPE: 7-8
*rest 60-90 seconds between rounds
*rest 30-60 seconds between rep sets as needed