Fitness
Snatch
Every 2 minutes for 4 sets
1 power snatch+1 hang power snatch-building
WOD
"Ben Wyatt"
For time
50 wall balls (14/10)
30 straight leg situps
10 clean and jerks (95/65)
30 straight leg situps
50 wall balls
Performance
Snatch
Every 2 minutes for 4 sets
1 power snatch+1 hang power snatch-building
WOD
"Ben Wyatt"
For time
50 wall balls (20/14)
30 toes to bar
10 clean and jerks (135/95)
30 toes to bar
50 wall balls
Competition
Snatch
Every 2 minutes for 4 sets
1 snatch+1 hang snatch-building
WOD
"Ben Wyatt"
For time
50 wall balls (30/20)
30 toes to bar
10 clean and jerks (185/125)
30 toes to bar
50 wall balls
Notes:
For the snatch the goal is to build each set with good technique but to not go to a max. The workout is a down and back chipper where the wall balls and toes to bar should be done in a few sets on the the first time through. The clean and jerks should be moderately heavy so pick a weight that you can do fairly fast singles on.