Trainer: Missy
Duration: 40
Class Type: Full Video
Class 10 of 18. Complete and repeat Classes 10, 11 and 12 before continuing with this program.

Today's class continues to emphasize power, with more jerk and push press practice. Base weight selection today on double jerk ability and bring a big bell for reset swings. Overall RPE should feel like an 8 out of 10, depsite low rep counts for Part "a" in Set 1.

Equipment Recommendations: x1 light/moderate bell, x1 heavy bell, x2 moderate matching bells

Warm Up
45 seconds on, 15 seconds off x1 round:
1. suitcase carry, left
2. x5 reset swings+pogo hops, two feet, to finish
3. suitcase carry, right
4. x5 reset swings+goblet cleans to finish
5. racked carry, left
6. x5 reset swings+dead stop cleans to finish, left
7. racked carry, right
8. x5 reset swings+dead stop cleans to finish, right
9. overhead carry, left
10. x5 reset swings+two hand swings to finish
11. overhead carry, right
12. x5 reset swings+two hand swings to finish

Set 1: RPE 7
x3 rounds:
a. x5 triceps push ups+x3 fingertips push ups left palm flat/right fingertips+ x3 fingertips push ups right palm flat/left fingertips
b. x5 1/2 kneeling halos, back knee elevated, front heel elevated, bell spins towards front leg side, left and right sides
c. x10 hollow body saws with bell

Set 2: RPE 8
x4 rounds
a. x2 power double bell deadlifts +x1 double hang clean+ x2 double push presses + x1 double jerk
*add a rep to deadlifts and push presses ONLY each completed round, finishing with rep count of x5 during the final round
b. x10 single bell hinged rows from the floor, alternating sides each pull (x5 left and right total)
c. x3-5 waiter's presses left and right sides
d. optional wide-grip pull ups in a rep set based on your RPE 7 (x2-3 reps below max)