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

A simple and sweaty finish to Advanced Series 2! Congrats on your hard work to this point! Once you finish your second session of Class 24, take a few days off to rest before completing your snatch test and other movement tests.

Equipment Recommendations: x1 heavy bell, x1 light to moderate bell, x1 optional jump rope, x2 moderate weight bells, optional jump rope

Warm Up
x2 rounds
1. x10 pry squats with biceps curls, light kettlebell
2. x1 20 out breath forearm plank
3. x1 20 out breath full plank
4. x3-5 reset single arm swings left and right

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+MAX reps goblet squats, heavy bell
*rest 20-30 seconds between rep sets
RPE 7-8

B. x3+3+3 single side dead stop clean to swing clean (each movement is one rep)
*all reps done on the left then right before moving to the next rep set, moderate weight bell

C. x3+3+3 gorilla rows, left and right sides, two moderate weight bells

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

Every 45 seconds x20 rounds:
x6-8 double kettlebell swings, moderate weight bells