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Workout of the Day – Tuesday August 6th, 2019 “Rocket Power”

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Strength

Squat Snatch (7X1)

Snatch Technique

On the Minute x 5:

3-Position Muscle Snatch

3 Overhead Squats

Rest 1 Minute

On the Minute x 7:

Power Snatch

Overhead Squat

Squat Snatch

Keeping the weights on the light-moderate side here to work on snatch mechanics

Part 1:

Build between 35-45% of 1RM Snatch

Complete all 6 reps without dropping the barbell

Part 2:

Build between 55-65% of 1RM Snatch

You may drop the barbell before completing the squat snatch

Record last weight on part 2.

Metcon

Rocket Power (Time)

For Time:

21 Bar-Facing Burpees

21 Power Snatches (115/85)

15 Bar-Facing Burpees

15 Overhead Squat (115/85)

9 Bar-Facing Burpees

9 Squat Snatches (115/85)
Looking for a weight we will likely cycle quick singles on the snatches and complete the overhead squat within 2 sets

STRATEGY

Cycle quick singles or very manageable sets on the snatches

21’s: 8-7-6, 6-5-5-5, 3’s, or singles

9’s: 5-4, 4-3-2, 3’s, or singles

Shoot for 1-2 sets on the overhead squats (15 or 8-7)

Push the pace on the burpees

Body Armor (No Measure)

Body Armor

3 Giant Sets:

7 Pausing Waiter Squats (Left)

14 Hollow Rocks

7 Pausing Waiter Squats (Right)

14 Hollow Rocks

50′ Single Arm Overhead Carry (25′ Each Arm)

Rest 2 Minute Between Sets