X-Fit : 19/02/19 - High Hang Snatch / Hang Snatch / EMOM 16


Warm Up : 3 Rounds 

Snatch Pull to Mid Thigh x 3

Hang Pulls x 3

Hang Muscle Snatch x 3

Hang Power Snatch x 3

Behind the Neck Press x 3

Overhead Squats x 3

Snatch Balance x 3


A. High Hang Snatch : 3x3 - 40% (2sec pause in catch)

B.Hang Snatch : 3x3 - 50-60%

C. Snatch Pull : 4x4 @ 70%



EMOM 16 (4 Rounds )

Min 1 - Power Snatch x 10 @ 45/30kg

Min 2 - DU x 50 / Skiiping 35sec  

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

Min 4 - Air Bicycle x 9 / 12 / 15cal