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.
Post time and load to comments
I love these types of WODs. It shows us, especially newer athletes, how strong we can be.