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Rocket Power

Charter Oak CrossFit – CrossFit

Weightlifting

1: P/O/S complex

With a running Clock

Use your 1 RM Snatch for %

Part 1) EMOM x 5

3 Pos Muscle Snatch

3 OHS

Min 1@ 40 %

Min 2 @ 45%

Min 3-4-5 @ 50%

-1 minute rest-

Part 2.) EMOM x7

Power Snatch

OHS

Sq Snatch

MIn: 1 @ 55%

Min 2 @ 60 %

MIns 3-4-@ 65%

Mins 5-6-7 @ 70%
3 Pos Muscle Snatch: High Hang, Low Hang, Floor

Part 1 . you complete the 3 pos MS then go right into the 3 OHS .

Part 2. is intended to go unbroken if you can if not you can drop the bar after the OHS and rest for the Sq Snatch

Conditioning

2: Metcon (Time)

Rocket Power

For time

21 Bar Facing Burpees

21 Power Snatches

15 Bar facing Burpees

15 OHS

9 Bar Facing Burpees

9 Sq. Snatches

Barbell:

Rx 95/65

Fitness 75/55




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