Snatches!

Weightlifting

Every 2 minutes, for 6 minutes (3 sets):

Muscle Snatch x 2 reps @ 55-65% of 1-RM Snatch

Immediately followed by…

Every 2 minutes, for 8 minutes (4 sets):

Power Snatch x 2 reps @ 70-75% of 1-RM Snatch

Immediately followed by…

Every 2 minutes, for 10 minutes (5 sets):

2 Snatch Lift-Offs + 1 Snatch @ 80-85% of 1-RM

(Snatch Lift-Off = floor to mid-patella, then pause for 1 second, then return to the floor)

Metcon

For time:

25 Bar-Facing Burpees

50 Ground to Overhead (75/55 lbs)