Sat, 02/16/2019

February 15, 2019

"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

 

Notes:

### 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.

 

 

 

 

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