trainer: Lacee
duration: 43 minutes
class 10 of 20
program focus: hinge+pull+power

This posterior-chain strength class incorporates heavy b-stance deadlifts, double weighted rows (optional pull ups) and optional windmills, bent presses or Turkish Get Ups for a rotational-moment. We'll practice explosive hip power with low rep single arm swings or snatches and double kettlebell cleans. This class should feel like an overall RPE 8, so bring your heaviest weights based on the below recommendations.

key movements:
*b-stance deadlifts (x2 heavy kettlebells or dumbbells you can deadlift for at least x6-8 reps)
double kettlebell or dumbbell hinged rows (x2 heavy kettlebells or dumbbells you can row for at least x10 reps)
*bent presses, standing windmills or Turkish Get Up (x1 moderate-heavy weight kettlebell or dumbbell)
*single arm kettlebell swings or snatches (x1 heavy kettlebell you can swing for at least x6 reps or one moderate kettlebell you can snatch for at least x6 reps)
*double kettlebell cleans (x2 moderate/heavy kettlebells you can clean for up to x5 reps)