X-Fit : 09/10/18 - Power Snatch / Heaving Snatch Balance / EMOM 15


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 4x4 @ 60-70% 

B. Heaving Snatch Balance 4x2 @ 60-70% 

OR  Overhead Squat 4x3 - ON FEEL 


EMOM 15

1 - KB Swings x 15 @ 32/20kg

2 - Box Jumps x 10 @ 24/20”

3 - Double Unders x 30sec Max Unbroken - scale to Singles / every break = 2 Burpees completed at the end of the 30sec