Class 9 of 12. Complete and repeat Classes 7, 8 and 9 before continuing with this program.

Trainer: Missy
Duration: 20
Class Type: Full Video
Class 9 of 12. Complete and repeat Classes 7, 8 and 9 before continuing with this program.

In class 8 we teach how to do a swing clean! We will incorporate the new movement with rack and overhead holds. Overall RPE 8 out of 10 for the first set and 9 out of 10 for the second set.

Equipment Recommendations: x2 light bell or medium bell, bench chair or ottomon

Warm Up
40 seconds on, 20 seconds off x2 round:
1. superman plank
2. crab reach over
3. elevated heel hip bridges

TEACH SWING CLEAN 3:00

Set 1: RPE 8 out of 10
x3 rounds
1. x3 swing clean, right
2. :20 seconds hold in rack, right
3. :20 seconds overhead hold, right
4. x3 swing clean, left
5. :20 seconds second hold in rack, left
6. :20 seconds overhead hold, left
7. :30 seconds farmer march double bells

Set 1: RPE 9 out of 10
x3 rounds
A. x5 goblet cleans + x10 total marches left and right sides
B. x5 deadcleans + x1-3 strict presses + 2 count pause in rack and overhead, left and right sides
C. x5 pushups with 3 count pause at the bottom, modify to knees