Trainer: Missy
Duration: 45-60 minutes
Class Type: partial video
Class 21 of 24; repeat classes 21, 22, 23 and 24 before continuing with this program.

Kind of like the Pre-SAT's, but you're not in high school. Today is the day for your first complete a five minute snatch test! Do your best and think of this as an opportunity to gain experience. Take care of your hands, have your favorite playlist on cue and remember to use the double breath (and smile). Follow directions carefully, as you will only pre-test ONCE in this class block.

Equipment Recommendations: x1 snatch weight bell, x1 light bell, x2 moderate weight bells

*THE FIRST TIME COMPLETING THIS CLASS ONLY, DO THE PRACTICE SNATCH TEST IMMEDIATELY AFTER WARMING UP. THE SECOND TIME YOU COMPLETE THIS CLASS, YOU WILL NOT SNATCH*

Warm Up
x2 rounds:
1. x1 Turkish Get Up left and right sides, snatch weight bell
2. x5 single leg hip bridges left and right sides + x5 two foot hip bridges
3. x10 seated halos, snatch weight bell or lighter

x2 rounds:
x10 hand to hand swings, snatch weight bell
x1 single arm plank left and right sides, 10 out breath count each
x5 snatches left and right sides, snatch weight bell

Snatch Set: Week 11 Class 20
Practice Snatch Test
After the warm up, set a timer for 5 minutes and attempt continuous snatches up to 100 reps. Try alternating sides every x10 reps (x5 rounds left and right). This will feel very challenging at the 60 rep mark (x3 rounds each side). If you fatigue, the bell can be set down, but this should be avoided if possible. If x10 reps being to be too much, reduce to x5 reps each side to finish. Record your finishing time, even if it is after the 5 minute mark.
*rest at least 5 minutes before moving on

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

A. 2/3/4 double racked split squats left and right sides
*RPE 8 out of 10
*back leg can be elevated or on the floor

B. 40-60 seconds bottoms up march, left and right sides, opposite leg of bell marches only
RPE 6-7

C. x3 sets of x1 strict press + x1 push press left and right sides, moderate bell
RPE 7