Trainer: Missy
Duration: 50 minutes
Class Type: Partial Video
Class 6 of 24; repeat classes 5, 6, 7 and 8 before continuing with this program.

Equipment Recommendations: x1 snatch weight bell or one bell size above, x1 light bell, optional pull up bar and medium band, x1 swing weight bell

Warm Up
x2 rounds:
x5 pry squats with biceps curls
x5 forward and backwards animal crawls left and right
x5 cossack squats left and right
x5 single arm cleans left and right

Complete x1 round of the rep ladder:
10/9/8/7/6/5/4/3/2/1
Kettlebell swings + push ups
*modification: elevate hands on a bench, chair or countertop

Ladder Sets
x4-6 rounds, resting 60-90 seconds between movements as needed

A. 2/4/6 single racked squats left and right sides
RPE: 8 out of 10

B. 30 seconds left and right sides bottoms up march rounds 1-2;
x2-3 bottoms ups presses left and right sides rounds 3-4 (or 3-6)
RPE: 7

C. x1-3 eccentric pull ups
*can use band to get chest to bar; lower as slowly as possible
*if no bar, x3 goblet press to eccentric pull downs with moderate weight bell

*the below snatch sets will be different regarding reps the first time you complete this class vs. the second time when you repeat this class.

Snatch Sets: Week 3, Class 6
Every minute on the minute x10 minutes:
x6 snatches left and right sides
*snatch test weight bell or x1 bell higher

Snatch Sets: Week 4, Class 6
Every minute on the minute x10 minutes:
x7 snatches left and right sides
*snatch test weight bell or x1 bell higher