X-Fit: 16/10/18 - Power Snatch Complex, Heaving Snatch Balance, AMRAP 12


Warm Up : 3 Rounds 

(High lighted = novice)


Hanging Pulls x 10 

Hanging Muscle Snatch x 10 

Behind the Neck Press x 5 

Overhead Squats x 5

Snatch Balance x 5 


A. Power Snatch Complex 5x1+1+1 -70/75%

Snatch Deadlift - Hang Power Snatch - Power Snatch 

(stay connected with bar / use wraps if you have a pair)


B. Heaving Snatch Balance 4x2 @ 65-75% 

OR 

Overhead Squat 4x3 - ON FEEL / Practice


AMRAP 12

15 x KB Swings @ 24/16kg (Overhead)

30 x DU - Scale to SU x 50

10 x Down Ups