Weightlifting

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

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

Immediately followed by…

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

Snatch Pull + Power Snatch + Overhead Squat (1 rep @ 70-75%)

Immediately followed by…

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

1 Snatch Lift-Off + 1 Snatch from Below the Knee (1 rep @75+%)

(After the first snatch lift-off, perform a second lift-off and pause for 1-2 full seconds just below the knee, and snatch from there.)

Metcon

Grettel

10 Rounds For Time:

3 Clean and Jerks (135/95 lb)
3 Burpees Over the Bar

To learn more about Grettel click here,,