X-Fit : 19/03/19 - Snatch Waves & Metcon


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 Waves 

Every 90sec 

Set 1. 1x 5 Set 2. 1x3 Set 3. 1x1.1 @ 50-70%

Set 4. 1x 4 Set 5. 1x2 Set 6. 1x1.1 @ 57.5-77.5%

Set 7. 1x 3 Set 8. 1x2 Set 9. 1x1.1 @ 65-85%

B. Snatch Pulls 3x2 @ 100%


Novice Lifters - Power Snatch 

Metcon - “Helen”

3 Rounds

400m x run 

21 x KB Swings 24kg / 16kg 

12 x Pull ups