X-Fit : 22/01/19 - Overhead Squats / Snatch Balance / Power Snatch / EMOM 15


Warm Up : 3 Rounds 

Snatch Pull to Mid Thigh x 5

Hang Pulls x 5

Hang Muscle Snatch x 5

Hang Power Snatch x 5

Behind the Neck Press x 5

Overhead Squats x 5 


A.Overhead Squat - 2sec pause at the bottom 5x2 @ 50-60%

B.Snatch Balance - 3x3 @ 40-50%

C.Power Snatch - 6x3 @ 60-70%


EMOM 15

1 - 20 x KB Swings @ 24/16kg

2 - 30-40sec Ring Plank Hold 

3 - 12/15cal Row