X-Fit : 06/11/18 - Snatch Complex / Snatch Pulls / EMOM 16


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 6x1+2

  • Snatch Deadlift + Hang Snatch Pause (ABOVE KNEE)

(stay connected with bar / use wraps)


B. Snatch Pulls 4x4 @ 70-80%


Novice Lifters

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


EMOM 16

Min 1 - Power Snatch x 10 @ 50/30kg

Min 2 - Ski Erg x 35sec 

Min 3 - DB Hang Squat Cleans x 5/5 @ 22.5 / 15kg

Min 4 - Air Bicycle x 35sec 

Notes

For Ex 2 & 4 find a pace / cal number that you can hit each set