Trainer: Missy
Duration: 45-60 minutes
Class Type: partial video
Class 13 of 24; repeat classes 13, 14, 15 and 16 before continuing with this program.

It's almost time to practice that snatch under a little pressure! As you continue to build reps and confidence to prepare for 100 snatches in 5 minutes, remember to take care of your hands and substitute to single arm swings if they're feeling too tired or beat up to move forward with good form. Follow instructions carefully in the program, as the second time you repeat this class, the snatch order switches. Overall, this class should feel like a 7-8 rate of perceived effort the first time around and a 8-9 RPE the second.

Equipment Recommendations: x1 light bell, x1 snatch weight bell, optional pull up bar, x1 moderate weight bell if different from snatch weight bell

Warm Up

*WHEN THIS PROGRAM IS REPEATED THE SECOND TIME, DO THE CONTROLLED SNATCH TEST IMMEDIATELY AFTER WARMING UP*

x2 rounds:
x5 1/2 kneeling windmill left and right sides
x10 alternating scorpion
x5 squats in a plank
x10 calf raises left and right from a downward facing dog position
x10 standing alternating halos
x10 standing neck pry with bell behind the back

x2 rounds:
x10 single arm power swings left and right sides, moderate bell
x5 light snatch to overhead march left and right sides (march each leg once, then repeat snatch)

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

A. 3/5/7 single racked split squat left and right sides
*bell is racked on the side of the working leg (front leg)
RPE 8 out of 10

B. x2 bottoms ups Turkish Get Up left and right sides
*light to moderate weight
*if bottoms up is not working, x2 regular Turkish Get Ups, moderate bell
RPE 6-7

C. x3-5 strict press to eccentric pull down left and right sides, moderate bell
RPE 7

Snatch Sets: Week 7 , Class 14
Every minute on the minute x10 minutes:
x8 snatches left and right sides
*snatch test weight bell or x1 bell higher

Snatch Sets: Week 8, Class 14
*DO THIS AFTER THE WARM UP*
Controlled Attempt Test
Every 30 seconds x5 minutes:
x10 snatches, alternating sides each interval
*snatch test weight bell
*rest 5 minutes after