X-Fit : 05/03/19 - Hang Snatch Complex / Snatch Pulls / EMOM 12

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 : High Hang Snatch + 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 4x3 @ 80-90%



EMOM 15 (5 Rounds )

Min 1 - 12 x Alt DB Snatch @ 25/17.5kg + 30 x DU / 20sec Skipping 
Min 2 - 15 x Wall Ball + 5 x Box Jumps 24/20”
Min 3 - 20 x Hanging Knee Raises