Developing power requires the application of vertical and horizontal movements wherein each individual repetition will “overcome resistances by a high speed of contraction” (Sefcik). Some of the most effective tools in the development of power are Olympic lifts: the clean and jerk and the snatch.

Warm Up: Spealler and Burgener

3 Rounds for Time:

7 Power Snatches, 70% OHP Max

14 Box Jumps, 24″/20″

21 Toes to Bar

*5 burpee on-the-spot penalty each time athlete comes off the bar during T2B, anyone that modifies T2B automatically adds 10 burpees to each round.

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I love these types of WODs. It shows us, especially newer athletes, how strong we can be.