X-Fit: 20/11/18 - Snatch Complex / Snatch Pulls / EMOM 6 into AMARAP 7


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

Snatch Deadlift + Hang Snatch + 15sec rest + Snatch


B. Snatch Pulls 4x2 @ 100%


Novice Lifters

6 x 1 x Snatch Deadlift + 1 x Hang Power Snatch + 1 x Power Snatch 


EMOM 6 (2 rounds)

Min 1 - 50 x DU / 35sec x Skipping 

Min 2 - 20 x Wall Ball @ 9/5kg

Min 3 - 10 x Power Snatch @ 45/25kg

Into 

AMRAP 7

With the above movements and above reps.


Notes

Scale loads and movements: 

Snatch - DB Alt Snatch 22.5/15kg