Wall Ballin

Competition Class

Strength

Skills&Drills

OLYMPIC WEIGHTLIFTING

A) 3 x 3 Position Muscle Snatch + 10sec OHS hold
B) 6 x 1 Snatch from hip + 1 from Hang
C) Snatch Pull: 95/2, 100/2, 105/1, 110/1x2

GYMNASTICS

3 Rounds
3 Ring Swings + 3 Swings with pull to hips
3 Banded MU Transitions
3 Kipping Ring Dips

On a 10min clock:
1 Strict MU + 1 Kipping MU
1 Strict MU + 2 Kipping MU
1 Strict MU + 3 Kipping MU
*add 1 kipping rep after each rest
*if you miss a kipping MU, start back @ 1+1
*if you miss a strict MU, get a spotter
or just do the kipping portion (must get 4 strict min)

MetCon

10min EMOM

odds: 1 Wall Walk + 30sec hollow hold
evens: 3 Strict Chin Ups

For time:
100 Wall Balls 20/14
75 Burpees
50 Cal Row or 50 Cal Assault Bike or 800m Run
25 T2B

20min. Time cap