X-Fit : 12/03/19 - Snatch Complex / Snatch Pulls / EMOM 6 into AMARP 7

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.Snatch Complex - Hang Snatch + Low Hang Snatch (10 x 1+1)

EMOM 10 - Take 3 sets to build up to a load that you can hold up to the 10th Minute with no missed lifts.

B.  Snatch Pull 5x2 @ 90-95%


EMOM 6 (2 rounds)

Min 1 - 30sec x Skipping DU / SU - Practice

Min 2 - 20 x Wall Ball @ 9/5kg

Min 3 - 10 x Power Snatch @ 45/25kg

Into 

AMRAP 7

30 x DU / 20sec x Skipping 

12 x Wall Ball @ 9/5kg

8 x Power Snatch @ 45/25kg