Trainer: Lacee
Duration: 50 minutes
Class Type: Partial Video
Class 16 of 24; repeat classes 13, 14, 15 and 16 before continuing with this program.

Class 16 takes your snatch up a notch preparing for test day in a few weeks. Rate of perceived effort should feel like an overall 7 out of 10 as you practice dead cleans, staggered stance deadlifts, push presses, snatched and optional chin ups.

Equipment Recommendations: x1 heavy bell, x2 moderate weight bell, optional pull up bar

Warm Up
x2 rounds:
x10 shin box (5 left/5 right)
x8 staggered stance good morning left and right sides
x6 single arm reset swings left and right sides
x4 light snatch to march left and right sides
x2 20 out breath curl ups left and right sides"

x4 rounds total of each set:
Set 1
A. x6-8 staggered stance deadlift left and right sides
*RPE: 8
B. x5-6 dead stop clean to push press left and right
*RPE: 7-8

Set 2
A. Snatch Reps
x6 snatch left and right sides moderate bell
x4 snatches left and right sides moderate bell
x2 snatches left and right sides heavy bell (one size larger than moderate bell)
*RPE 8
*rest 60-90 seconds after snatch sets

B. x1-4 mixed grip chin ups
*optional non chin ups: renegade row left and right sides x6 reps
*RPE: 7-8