Advanced Series 2, Class 7: Is it Really Optional?
Advanced Series 2 (2021): Sweats and Snatches • 15m
Trainer: Missy
Duration: 50 minutes
Class Type: Partial Video
Class 7 of 24; repeat classes 5, 6, 7 and 8 before continuing with this program.
Equipment Recommendations: x2 moderate weight kettlebells, x1 heavy bell, optional pull up bar
Warm Up
x2 rounds
x1 arm bar left and right sides, 60 seconds each
wall sit 30 seconds with heel raise left and right sides
x1 Turkish Get Up to the top position, followed by 30 seconds overhead carry
x1 optional bar hang, up to 40 seconds
x2 rounds:
3/2/1 reset cleans left and right sides
RPE 7
x4 rounds:
Set 1:
A. x6 dead stop cleans to lateral lunges (each movement is one rep) left and right sides
RPE: 7
B. optional chin ups (-2 rep max count from Class 1) + x6 three point rows left and right sides with 3 seconds hold after the pull
RPE: 7
Set 2:
A. x6 single leg Romanian deadlifts left and right sides, double bells suitcase hold
*RPE 7
B. x5-6 push ups, hands inside bells (around goblet)
Clean to push press grind...
Every 30 seconds x10 rounds (5 minutes)
x1 double clean to push press + overhead march 15 seconds
RPE: 7
Rest 3 minutes...
Every 20 seconds x10 rounds (5 minutes)
x1 swing clean to push press
*alternate sides each interval
RPE: 7
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Class Type: Partial Video
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x2 moderate weight kettlebellsWarm Up
x2 rounds
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