Trainer: Missy
Duration: 45 minutes
Class Type: Full Video
Class 12 of 18. Complete and repeat Classes 10, 11 and 12 before continuing with this program.

This class block finishes with more overhead work and a slow burn set of lunges. Racked lunges should feel heavy, split snatches should feel fast and the final complex should be challenging after a week of overhead work. Overall RPE should feel like an 8 out of 10.

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

Warm Up
x2 rounds
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
d. x1 Turkish Get Up, left and right sides, with x5 light snatches in the top position before going back down

Set 1: RPE 8
x6 rounds:
1. x3 double racked reverse lunges, all reps left, the right with 5 seconds hold at the bottom of each lunge, knee hovering 1-2 inches from floor (x6 reps total)
2. x5 split snatches, left and right sides
3. x5 double swing cleans

Rest 2-3 minutes before continuing on to Set 2...

Set 2: RPE 8
Complete x6 sets left and right sides of the below complex, without setting down the bell.

x10 single arm swings+x1 snatch+30 seconds overhead hold+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.