X-Fit : 08/01/19 - Overhead Squat / No Feet Snatch Balance / Hang Power Snatch / EMOM 12


Warm Up : 2/3 Rounds 

Snatch Pull to Mid Thigh x 5

Hang Pull 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 3x3 @ 40-50%

B. No Feet Snatch Balance 3x3 @ 40-50%

C. Hang Power Snatch (Pause in the catch) 5x4 @ 55-65%

EMOM 12

1 - DB Snatch to Lunge x 4/4 @ 20kg / 12.5kg 

2 - Double Under x 50 / Practice Skipping 30sec