trainer: Lacee
duration: 43 minutes
class 17 of 20
program focus: squat+press+swing

After completing a hip-focused warm up, we dive in to tempo squats and heavy strict presses with the option to swing or snatch. This interval-based class is appropriate for intermediate/advanced levels and should feel like an overall RPE 8-9.

key movements:
*double racked kettlebell or dumbbell squats (x2 moderate to heavy kettlebells or dumbbells)
*optional barbell front squats (barbell and plates)
*single side presses (x1 heavy kettlebell you can press once overhead and a second kettlebell you can press x3 overhead)
*two-hand kettlebell swings or snatches (x1 heavy kettlebell you an swing for x10 reps consecutively or x1 heavy kettlebell you can snatch for at least x5 reps left and right)
*double racked hold reverse lunges (x2 moderate weight kettlebells or dumbbells you can lunge at least x5 reps per side consecutively)
*bodyweight split squat with back leg bias (optional light to moderate kettlebell)