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

Squat low and carry on. Literally, overhead carry that kettlebell on and on and on. Class 16 starts with single racked squats, layers in dead stop cleans and overhead carries with a sweaty snatch session at the end. As always, snatches can be substituted for single arm swings if needed. Class 16 should feel like an overall rate of perceived effort of 7.

Equipment Recommendations:
x1 moderate weight bell, x1 snatch weight bell, x1 optional pull up bar, optional jump rope

Warm Up
x2 rounds
x10 advanced birddogs with 3 seconds hold in the out position
x30 seconds fist plank
x5 goblet squats, crush grip with a light bell held in front of the body
x5 reset swing cleans left and right sides, moderate to light bell

Optional...
30 seconds on, 15 seconds rest x 8 rounds (6 minutes):
Jump Rope

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

A. x3+3+3 single racked squats, all reps done on the left then right, moderate weight bell
RPE 7-8

B. x3+3+3 single side dead stop cleans, all reps done on the left then right, moderate weight bell

C. overhead carry 30 seconds left + 30 seconds slow single arm plank taps (left arm down); repeat right side

D. optional pull 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:
60 seconds on, 60 seconds rest x5-6 rounds:
4/3/2 snatches left and right sides without putting down the bell
*snatch weight bell
*can substitute single arm swings for snatches if needed due to skill level