Trainer: Lacee
Duration: 45-60 minutes
Class Type: partial video
Class 20 of 24; repeat classes 17, 18, 19 and 20 before continuing with this program.

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

Our class block finishes with endurance snatching to prepare you for volume in your upcoming five minute test. Snatch reps will be high, so breaks can be taken if needed, or snatches can be substituted for single arm swings. This session will feel like an overall RPE of 8-9 considering snatch volume.

Warm Up
x2 rounds
x10 skips left and right sides
x10 forward bodyweight lunges, hands behind the head
x10 out breath single arm planks left and right sides
x10 standing alternating halos, moderate to light bell

Ladder Sets

x4-6 rounds (depending on time and fatigue)
*rest 60-90 seconds between movements as needed
A. x5 single racked squats + x5 forward lunges left (bell racked on the side of the leg stepping forward)
RPE: 7-8
B. x5 single racked squats + x5 forward lunges right (bell racked on the side of the leg stepping forward)
C. 3/2/1
single arm swing clean to push press left and right sides
RPE: 7-8
D. OPTIONAL chin 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:
x2-3 rounds depending on time and fatigue...
(can substitute snatches for single arm swings if hands are fatigued or in danger of ripping)

Set 1: x10 snatches left and right sides, snatch weight bell
*rest 90 seconds

Set 2: x12 snatches left and right sides, snatch weight bell
*rest 90 seconds

Set 3: x15 snatches left and right sides, snatch weight bell
*rest 2-3 minutes or until full recovered