“Leaps & Bounds"
Teams of 3
For Time (30 Minute Time Cap):
120 Power Snatches (75/55)
120 Box Jump Overs (24/20)
12 Rope Climbs
90 Power Snatches (95/65)
90 Box Jump Overs (24/20)
9 Rope Climbs
60 Power Snatches (115/80)
60 Box Jump Overs (24/20)
6 Rope Climbs
30 Power Snatches (135/95)
30 Box Jump Overs (24/20)
3 Rope Climbs
GENERAL
Workout is completed for time with a cap of 30 minutes
One athlete workout at a time, breaking up reps how teams see fit
POWER SNATCHES
First Bar: 30+ Reps Unbroken When Fresh
Second Bar: 20+ Reps Unbroken When Fresh
Third Bar: 15+ Reps Unbroken When Fresh
Fourth Bar: 10+ Reps Unbroken When Fresh
BOX JUMP OVERS
No need to stand to full extension
ROPE CLIMBS
15ft. Rope Climb
Don’t have to split reps up equally
If one teammate is less confident with rope climbs, we can keep the overall number and have one take on more workload
Other option would be to complete one of the subs listed under teaching
LOGISTICS
Ok to have multiple barbells on the floor if teammates plan on using different weights
For scoring, add 1 second to 30:00 for every rep not completed
With a 30 minute workout, time is of the essence
THE WHY
We spoke earlier in the week about some of the benefits of benchmark workouts. As with every workout we do, they are observable, measurable, and repeatable. This helps us track progress over time. You may notice that Saturday workouts tend to alternate between individual workouts and partner workouts. Partner workouts are packed with fun and intensity, but one of the reasons we don’t do them every Saturday is because they are not easily repeatable, as there is no guarantee that you will have the same partner the next time we do the workout.