X-Fit : 26/03/19 - Snatch Complex / 4-3-2 Increase Intensity rounds


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-Take 10min to build to a daily max 

     Power Snatch + Hang Snatch  


Novice Lifters - 

Power Snatch + Hang Power Snatch - Practice 

4 Rounds 

5 x Overhead Squats @ 20/40kg 

5 x  Burpee Over the Bar 

12/15cal x Rower

Rest 2min 

3 Rounds 

5 x Overhead Squats  @ 25/50kg

5 x  Burpee the Bar

12/15cal x Rower

Rest 2min 

2 Rounds 

5 x Overhead Squats @ 30/60kg

5 x  Burpee Over the Bar

12/15cal x Rower