Rocket Power

CrossFit Jacked – CrossFit


Power Snatch + OHS + Squat Snatch (Work to a heavy complex.)

Go right from the power snatch into the overhead squat. You can drop the barbell from overhead before performing the final squat snatch.


Metcon (Time)

Rocket Power

15 Minute Time Cap

21 Lateral Burpees

21 Power Snatches 115/85

15 Lateral Burpees

15 Overhead Squats 115/85

9 Lateral Burpees

9 Squat Snatches 115/85
– Chip away at the snatches in singles

– Singles are consistent and help you move well at a moderate load

– Break the overhead squats into 1-3 sets

– Move through the burpees with more of a purpose knowing that you have a short rest between each single snatch repetition

Categories: WOD

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