Power Snatch + Hang Snatch, then WallBall ladder WOD

Wednesday 05.03.14


  • EMOM x 10 Power Snatch + Hang Snatch (around 75-80%)


12 minute AMRAP:

  • 10 Wall Balls, 9/6kg
  • 10 Burpees
  • 10 Pullups
  • 20 Wall Balls, 9/6kg
  • 10 Burpees
  • 10 Pullups
  • 30 Wall Balls, 9/6kg

*Add 10 Wall Balls after every completed round.

Post loads, reps and training notes to comments

Sharing is Caring ;)
  • Ivan L says:

    A. Not moving quite as smoothly as I’d have liked this morning. 45kg. Would have liked to be heavier but quality didn’t quite warrant it.

    B. %#*€*ing wall balls. Bleaggghhh! 4 burpees after round of 40 wall balls. Guess that’s 100 wall balls or 164 reps total. Very tiring.

  • Sharon Simonsen says:

    A. Worked on 25kgs, still feel like the hang snatch is a lift and then squat, need to get under the bar quicker

    B. Scaled to ring rows, got to 5 burpees in the third round. Wall balls are getting much more consistant.

  • Aimee says:

    It’s very much evident that it’s become ‘wall ball Wednesday’… Wahhh 😭 don’t remember the last time I did wall balls in a WOD… Months! Miss those blue balls haha!

  • Fee says:

    A: 30kg – felt great!
    B: I think I got to about 6 wall balls in the round of 40
    I loved this work out – especially when I realised we were not increasing the burpees and pull ups – just the wall balls! STOKED!

  • NathO says:

    A) Started at 45kgs but moved to 50kgs for these after 2-3 rounds. Need to work on bringing the bar down in a more controlled way between reps but felt quite comfortable with the weight and form otherwise.

    B) 10/40 WB’s. What a killer. My form for wall balls was variable at best and certainly would have finished the set of 40 if I was to take the amount of “no reps” into account.

    Great working with AndyO this morning, made the WB’s look effortless.

  • Heinex says:

    A) 3 @ 55kg and upped it to 60kg for last 7.
    B) 25/40 W/Bs.
    In light of Aimee’s statement. If anyone asks you, “How hard is X-fit?” Reply- It will make a guy wish he had blue balls.

  • zacbax says:

    A. Worked at 45kg form feeling pretty good

    B. Got 2 wall balls into the round of 40

  • Amanda C says:

    A. 24kgs. Managed to creep the weight up a bit and still keep good form in dropping under the bar. Progress 🙂

    B. 2 burpees after the round of 30 wall balls. Scaled to ring rows. Nice to see some progress from when I did Karen a year ago. Wall ball technique is so much better now.

  • Ray Simonsen says:

    A) Worked at 40kg and it felt nice and strong. I failed 2 hang Snatches and then realised I was not letting the bar travel straight up by beginning the lift too early. I fixed this and it was awesome.

    B) I used a 12LB yellow ball as we were out of red ones… So Coops had me double squatting for each throw.
    My accuracy on the lighter ball was awesome, only got 1 no-rep.
    24/30 Wall Balls round.
    Blue Band Pull Ups, I thought were really quite good today.

  • Mark says:

    A: Snatch complexes at 40kg. I could feel my shoulders loosening throughout, so they’re coming along.

    B: After an alarm clock fail yesterday morning, I did the thrusters workout at 6pm last night. So wall balls this morning at the 5:30 session were definitely not welcome. I hate them at the best of times, and they really tore me up today. 4/40 wall balls, with one or two generous reps maybe from my judge?

  • James says:

    A: Hit all these at 50kg.

    B: Whelp, I saw Ivans score of 1 bajillion and was immediately disheartened. 1 bajillion and 1? Haha nope, 9/10 pullups in the 40 wallball round… so close to getting to the 50!

    • Ivan L says:

      I think you’ll find that was a gazillion. It’s important to get the terminology right. I wouldn’t want people to get an over-inflated idea of my effort.
      I’ll aim for the bajillion if they come up in the Open.

      • James says:

        That’s how I do my secret arm curls at the globo, one bajilliin and one… One bajillion and two…

  • Karl Buchhorn says:

    Probably my last hard training session before hitting 14.2 this morning. Need to take a little bit of time to rest my backside and hamstrings after 14.1 re go.

    Worked at 70kgs for the EMOM
    Finished off the 50 wall balls.

  • jason says:

    A: Worked at 52kg for these
    B: Ahh wall balls, we meet again…. and I still don’t like you. I *think* I was in the round of 30 wall balls.

  • Ben M says:

    A) worked from 40-45kg for the Emom, by the end the bar path started to feel better, not snatching for a month has made them rusty.

    B) 8/50 Wall balls, this was a burner – too much rest and a torn hand, whats the bet there is a “thousand” pull ups in 14.2

  • Matt B says:

    Pulled of all the snatches at 55kg.
    Then got 2 wall balls into the 50’s.
    not too bad considering my hamstrings are still on fire from Mondays re-sit of 14.1 🙂

  • TarrynC says:

    A: worked off 30kg. First few hang snatches weren’t great as I came up onto my toes a bit. Last 5 felt great! Gotta work on keeping my chest up.

    B: so apparently my wall balls are very inconsistent. One minute they are great, every rep counts and stringing them together, next minute I am spinning the ball and missing the wall by far. Grr so frustrating. Thanks Ellyse for helping me keep my cool.

    C: got a few unbanded jumping pull ups at the gym at lunch today so had a bit of a play with them jumping off a box. Will work on eccentric pull ups to help strengthen at the bottom of the movement, thanks Sean for the advice. I am so close!

    • Ellyse says:

      Your wall balls are so good Taz! You just gotta keep your technique- next time buddy 🙂

  • Ellyse says:

    A: 22.5kg

    B: scaled to pull ups with orange band, got to 24/30 wall balls. Not a fan of wall balls. So awkward with them.

  • TessaW says:

    A: Worked with 30kg, probably could have been a bit heavier, but was great to feel the technique click into place with the lighter weight, especially with my new lifting shoes 😉 – Thanks Coach B and Mads for having a small foot haha.
    B: Well as one of only 4 people in the 6pm session, it seems that wall balls are not a popular exercise….? Got to 4 pull ups in the third round, so not quite to the round of 40 wall balls.

  • Olivia says:

    A: Worked with 32kg – tendons on front of elbow felt a bit tight from the warm up so took it handy – all them pullups yesterday 😛

    B: 6/10 pullups in round of 30.. Wall balls are fine – mostly big sets (10 &11, couple of 5’s) to get them done am I the only one who doesn’t have a problem with these?! lol
    Burpees – not fun at all.. pullups were my limiter, was down to singles very quickly.
    I sometimes forget to use my shoulders in hollow position and turn my hips over to help with the kip – work in progress 🙂

  • >