Complete as many reps as possible in 18 minutes of:
10 hang power snatches
10 wall-ball shots
10 knees-to-elbows
♀ 65 lb, 14-lb ball to 9 ft
♂ 95 lb, 20-lb ball to 10 ft
Post reps to comments.
Scaling:
Reduce the load of the barbell and the wall ball. The hang power snatches should be completed in 2 sets or less and the wall-ball shots should be unbroken. Reduce the range of motion of the knees-to-elbows to finish the reps in 2 sets or less.
Intermediate option / Complete as many reps as possible in 18 minutes of:
10 hang power snatches
10 wall-ball shots
10 knees-to-armpits
♀ 55 lb, 10-lb ball to 9 ft
♂ 75 lb, 14-lb ball to 10 ft
Beginner option / Complete as many reps as possible in 12 minutes of:
10 hang power snatches
10 wall-ball shots
10 hanging knee raises
♀ 35 lb, 6-lb ball to 9 ft
♂ 45 lb, 10-lb ball to 10 ft
"Movement Resources"