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

Snatch, but don't snatch. Today's breaks down the kettlebell snatch in to parts without you realizing it. Concentrate on technique in your overhead position and practice power hip hinges in single arm swings and tempo Romanian deadlifts.

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

Warm Up
Every 60 seconds x2 rounds:
1. animal crawl forward/backward, 30 seconds each
2. baby Turkish Get Up, 30 seconds left and right sides
3. animal crawl sideways, alternating direction at 30 seconds
4. hip bridge hold, 10 seconds

x4 rounds:
Overall RPE: 7 out of 10
*rest 60-90 seconds between movements as needed

A. x1 Turkish Get Up left and right sides, moderate to heavy bell

B. 8/6/4/2 single arms swings left and right, moderate bell
*don't set the bell down
*RPE 7

C. bilateral hip-width stance Romanian deadlift, double bells held in front of shins, 5 seconds down and power on the up x6-8 reps
*RPE 7-8

D. subtract 2-3 reps from your maximum rep set of chin ups
*substitute for chin ups: x8 hinged rows left and right with 3 seconds hold at the top of the pull
*RPE: 7