Trainer: Lacee
Duration: 45-60 minutes depending on rest
Class Type: Partial Video
Class 4 of 24; repeat classes 1, 2, 3 and 4 before continuing with this program.

A staggered stance snatch, rep ladders and offset carries: keep your wits and coordination about you in this challenging class to finish our first week of programs.

Warm Up:
40 seconds on, 20 seconds off x2 rounds:
1. seated halo altering sides
*moderate bell
2. shin box
*switch sides second round
3. dead stop clean
*light to moderate bell
*switch sides each round
4. active bar hang
*no bar: hollow hold 15 seconds on/10 off /15 on

40 seconds on, 20 seconds off x3 rounds: (12-15 minutes)
1. staggered stance row+dead stop clean+push press left
2. staggered stance row+dead stop clean+push press right
3. offset march right rack + farmer's hold left
4. offset march right rack + farmer's hold left
5. optional: eccentric pull up x2

Complex Ascending/Descending Ladder:
1LR/2LR/3LR/4LR/5LR/6LR/5LR/4LR/3LR/2LR/1LR
*rest up to 30 seconds-60 seconds between rep sets as needed, especially as the ladder increases
*this will add up fast, so a moderate weight bell
*this is an overhead heavy session, so watch shoulder pack

staggered stance row
staggered stance dead stop clean
staggered stance push press
snatch
Turkish Get Up down (always only one rep to get down, do not increase)
hollow body rock