Lifting:
Find a heavy snatch complex of:
1 Power Snatch+2 OHS+1 squat snatch
WOD:
“Rocket Power”
For time:
21 Lateral Burpee Over Bars
21 Power Snatches, 115/85 lbs
15 Lateral Burpee Over Bars
15 Overhead Squats, 115/85 lbs
9 Lateral Burpee Over Bars
9 Squat Snatches, 115/85 lbs
GENERAL
Snatch focused two-part workout
Focusing on moving exceptionally well in the snatch complex to prime yourself for the workout
Looking for weights and rep numbers that allow “Rocket Power” to be completed in less than 10 minutes
BARBELL MOVEMENTS
On the strength complex, go right from the power snatch into the overhead squat
You can drop the barbell from overhead before performing the final squat snatch
Within “Rocket Power”, choose a barbell weight that you could complete the overhead squats unbroken when fresh
We’ll likely be performing quick singles on the snatches during this conditioning piece
LATERAL BARBELL BURPEES
No need to stand to full extension on the lateral bar burpees
Just a two foot take off and landing are required