20 Minute Advanced Conditioning (RPE 9): Split Snatch Surrender
High Intensity Conditioning (RPE 9) • 20m
Trainer: Lacee
Duration: 20 minutes
Overall Intensity: RPE 9
After a short bodyweight and kettlebell warm-up, Lacee leads you through short burst intervals of snatches and jumping split lunges, before putting it all together into a split snatch. This class is recommended only for those that are proficient in kettlebell snatching/hip-hinging and have healthy knees.
Equipment Recommendations: x1 light to moderate bell, snatch weight side or one below. Option to use snatch weight bell for snatches and one bell size lower for split snatches.
Key Movements: jumping split lunges, snatches, split snatches
Up Next in High Intensity Conditioning (RPE 9)
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20 Minute Intermediate Conditioning (...
Trainer: Lacee
Duration: 20 minutes
Overall Intensity: RPE 9Single bell overhead conditioning in 30 seconds on, 30 seconds off intervals. This class is meant to be done with a moderate-weight bell so you can move quickly.
Equipment Recommendations: x1 moderate-weight kettlebell
Key Movement...
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20 Minute Intermediate Conditioning (...
Trainer: Missy
Duration: 20 minutes
Overall Intensity: RPE 9Today's session is a mix of overhead kettlebell work, with power and a focus on core control. This is a great class to pair after a leg-focused day or light upper-body strength work.
Equipment Recommendations: x2 light/medium bells
...
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30 Minute Advanced Conditioning (RPE ...
Trainer: Missy
Duration: 30 minutes
Overall Intensity: RPE 9Dynamic movements, with a side-step, added to single-arm swings.
Equipment Recommendations: x1 medium bell and x1 heavy bell
Key Movements: two-hand swings, goblet squats, side-step swings, split squat presses, snatches
