X-Fit : 13/11/18 - Snatch Complex / Snatch Pulls / Metcon - 5 Rounds


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. Snatch Complex 6x1+1+1 - 70-80%

Snatch Deadlift + Hang Snatch + Low Hang Snatch  

(stay connected with bar / use wraps)


B. Snatch Pulls 4x3 @ 80-90%

Novice Lifters

6 x 1 (1+2+1) Snatch Deadlift x Hang Power Snatch x OH Squat Pause 2sec


5 Rounds 

18/12cal x Air Bicycle 

8 x Deadlifts @ 100 / 60kg

40 x DU / 70 x SU

8 x TTB / Hang knees to Chest 

Rest 60sec b/t Rounds 


Notes - Scale loads and movements if needs