Complete as many rounds as possible in 20 mins of:
5 Power Snatches, 115/75 lbs
7 Toes-to-bars
9 Box Jumps, 24/20 in
This 20 min triplet workout includes 3 stations that all involve moving the body or barbell through a big range of motion
While the reps aren’t that high, the distance we have to move is, which contributes a lot to our intensity
We expect athletes to complete somewhere around 8-12 rounds in 20 minutes.
POWER SNATCHES
This should be a moderate weight that can be completed in small sets or singles
TOES TO BAR
Lets choose a rep number or variation that can be
completed in 1 or 2 sets
BOX JUMP
Jump up to the box for RX
Stand to full extension on top of the box
We recommend stepping or jumping down instead of the riskier rebounding option
STRATEGY + WOD
GENERAL
This workout is all about knowing yourself and your capacity
The small numbers are a trap for coming our too fast
These challenging stations can quickly cause us to stand still if we go outside of ourselves
Pick a tempo and a break-up scheme that probably feels a little conservative for the first couple rounds
This allows you to feel out the workout and stay under control
The box jumps and power snatches are both performed as singles, so simply find a sustainable pace between reps
The only “wrong” option for the toes to bar is the one that you can’t maintain
Toes to bar should be done in either 1 or 2 sets (7, 4+3)
MODIFICATIONS
POWER SNATCHES
Dumbbell Snatches
TOES TO BAR
Reduce Reps
Knees to Elbows/Chest/Waist
Toes as High as Possible
BOX JUMPS
Box Step ups
Step Back Lunges
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