Advanced Series 2, Class 4: Mini Skirt
Advanced Series 2 (2021): Sweats and Snatches • 8m 47s
Trainer: Lacee
Duration: 50 minutes
Class Type: Partial Video
Class 4 of 24; repeat classes 1, 2, 3 and 4 before continuing with this program.
Equipment Recommendations:
x2 moderate weight kettlebells
Squat, press and clean up your mess (words to live by). Class 4 gives you time and reps with double bells and a variation we love to work on snatch mechanics without actually snatching. Meet you new best friend, the dead stop clean to push press, guaranteed to make a messy snatch shiny and new.
Warm Up
x1 rounds
x10 alternating 90/90 hip shifts
x10 scapular push ups on knees or a bench
racked march 60 seconds
*double bells, RPE 7
fist plank 30 seconds
foam roll calves 30 seconds left and right sides
Optional...
At the top of every 30 seconds x10 rounds total:
odd minute intervals: jump rope
even minute intervals: slow mountain climbers
"Ladder Sets
x4-6 rounds (depending on time and fatigue)
*rest 60-90 seconds between movements as needed
2/4/6 double front racked squats
*can set bells down between rep sets
*rest up to 2 minutes after each ladder
RPE:8
3/2/1 double press+ double swing clean
*complete presses for the reps only; perform one swing clean in between each rep set without setting the bells down
RPE: 7-8
Every 20 seconds x40 rounds:
x1 dead stop clean to push press, alternating sides each interval of 20 seconds (x20 total reps left and right sides)
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