Trainer: Lacee
Duration: 50 minutes
Class Type: Partial Video
Class 2 of 24; repeat classes 1, 2, 3 and 4 before continuing with this program.

How to pick a snatch weight bell:
Women:
130lbs and under: 12kg
Over 130lbs: 16kg

Men:
150lbs-221lbs and below: 24kg
Over 221lbs: 28kg

Equipment Recommendations: x1 snatch weight bell or one bell size above, x1 heavy bell, optional pull up bar

Get ready to climb the kettlebell ladder, starting today and finishing... No where in the near future. We'll build up reps under heavy weight through ladder-format sets of goblet squats and presses. Save some energy for your first set of endurance snatches and remember you can always sub a snatch for single arm swings.

Warm Up
x1 round:
x5 plank squats
x5 sideways animal crawls left and right
x5 side laying leg raises left and right
x5 internal rotation clamshells left and right

x1 round:
Set a timer for 5 minutes...
Complete the below, increasing swings by one rep every completed round:

x3 swings
x3 crush grip goblet squats, 3 second count down and up
*light bell
x3 push ups

Ladder Sets...

x4-6 rounds (depending on time and fatigue)
*rest 60-90 seconds between movements as needed

2/4/6 goblet squats
RPE: 8 out of 10

x3 laying presses +x2 half kneeling presses + x1 standing strict press left and right sides
*bell is racked on the side of the front leg in the half kneeling position; move to the position through a Turkish Get Up (only the UP phase)
RPE: 7

Optional: xMAX mixed grip chin ups, leaving two in the tank
REP: 8

*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 1, Class 2
Every minute on the minute x10 minutes:
x5 snatches left and right sides
*snatch test weight bell or x1 bell higher

Snatch Sets: Week 2, Class 2
Every minute on the minute x10 minutes:
x6 snatches left and right sides
*snatch test weight bell or x1 bell higher