Pre WOD
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 6 minutes (3 sets):
Snatch Pull + Power Snatch + Overhead Squat @ 70-75%
Immediately followed by…
Every 2 minutes, for 6 minutes (3 sets):
1 Snatch Lift-Off + 1 Snatch from Below the Knee @ 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.)
WOD
“Grettel”
Ten rounds for time of:
3 Clean & Jerks (135/95 lbs)
3 Bar-Facing Burpees
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