X-Fit : Snatch Complex / Power / #12DAYSOFUNIT - Day 1


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 5 x (2+2+2)

Snatch Pull + Muscle Snatch + Hang Power Snatch 


B. Power Complex : Throw and Jump

1 - Under Hand Vertical Med Ball Throw 3 x 5

2 - Box Jumps 3 x 5

#12daysofunit - Day1 

Teams Of 2s - split reps b/t team members.


50 x Power Cleans @ 50/30kg

50cal x Air Bicycle 

50 x Thrusters @ 50/30kg

50cal x Row

50 x Pull ups