Trainer: Missy
Duration: 40 minutes
Class Type: Full Video
Class 5 of 18. Complete and repeat Classes 4, 5 and 6 before continuing with this program.

Today's session should feel like an overall RPE 7/8 out of 10 for all sets. We take a fives minutes to demonstrate single-side kettlebell jerks; if you have yet to try this movement, pay special attention to this section and practice with a light bell. Jerks can always be substituted with a Viking press.

Equipment Recommendations: x1 moderate bell, x1 moderate snatch weight bell, optional light bell, optional ab roller, optional pull up bar

Warm Up
Every 60 seconds x1 round:
1. duck walk
2. alternating skips
3. lateral toe drags left 30 seconds + right 30 seconds
4. bottoms up march left 30 seconds + right 30 seconds
5. bottom of squat alternating halos
*regression: pry squat hold

20 seconds on, 10 seconds rest x4 rounds:
1. hand-to-hand swings
2. double calf raises, 90 degree goblet hold

Set 1: RPE 7-8
x4 rounds, resting 90 seconds after each completed round:
a. x5 single racked squats, left side + x5 snatches immediately after with moderate snatch weight bell
b. x5 single racked squats, right side + x5 snatches immediately after with moderate snatch weight bell
c. x10 alternating curtsey lunges, 90 degree goblet hold
d. x5 ab rolls, feet pushing in to wall
*if no ab roller, x10 forearm plank body saws

5 minute skill session: single side kettlebell jerk

Set 2: RPE 7-8
x2 rounds, resting 90 seconds after each completed round:
a. x3 single arm squats+ x2 push press + x1 jerk, left then right side
b. x1 single arm squat + x3 push presses + x2 jerks, left then right side
c. x2 single arm squats + x1 push press + x3 jerks, left then right side