Duration: 40 minutes
Class Type: Full Video
Class 6 of 18. Complete and repeat Classes 4, 5 and 6 before continuing with this program.
This session should feel like an overall 7/8 out of 10.
Equipment Recommendations: x2 moderate/heavy bells, x1 snatch weight bell
4/3/2 descending rep ladder...
Complete all ladder reps for movement, followed by same reps of march, then move to following side or next movement. Hold all march reps 3 seconds at the top.
a. single side suitcase deadlift to opposite leg march left
b. single side suitcase deadlift to opposite leg march right
c. single side dead clean to opposite leg march left
d. single side dead clean to opposite leg march right
e. single side dead snatch to opposite side march left
f. single side dead snatch to opposite side march right
a. x5 bodyweight reverse lunges with twist left and right sides (twist towards front leg)
b. x2 lateral lunges with heel raise hold, 10 seconds at bottom of lunge, 10 seconds with heel raise, left and right sides
c. x5 weighted shrimp squats, bell held opposite of working leg, palm facing body, left and right sides
Every minute on the minute x5 rounds (15 minutes)
1. 3/2/1 double racked reverse lunges, all reps left, the right before moving down the rep ladder (x6 reps total each side)
2. x5 split snatches left and right sides
*modification: regular snatch
3. x3 double deadstop cleans + hold in rack to 30 seconds (rest 30 seconds)
Rest 2-3 minutes before continuing on to Set 2...
Set 2: RPE 7-8
Complete x5 sets left and right sides of the below complex, without setting down the bell.
x10 single arm swings+x1 snatch+30 seconds overhead carry+ x1 reverse snatch (drop only), switch to opposite side (hand-to-hand swing) and repeat (beginning with single arm swings) without setting down the bell.