X-Fit : 27/11/18 - Snatch Complex / Metcon 4 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- Take 10min to build to a daily max 

Snatch + Hang Snatch  

Novice Lifters

Power Snatch + Hang Power Snatch - Practice 


Metcon: 4-5 Rounds 

12/9cal Air Bicycle 

9 x Bar facing Burpees 

6 x Power Snatch 60/40kg

90sec rest