Trifecta Trifecta

Suicide Squat

STRENGTH

EMOM 16

1st: 12 Bench Press (Moderate* to heavy, but doable all 4 sets*.)
2nd: 45 second weighted plank
3rd: 12 Barbell Bent-over rows*
4th: 45 second handstand hold

WOD

AMRAP 8

3 Squat Snatch (135, 95)
3 Thrusters (135, 95)
3 Deadlift (135, 95)

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Quidditch

STRENGTH

Snatch Complex

Snatch Pull + Power Snatch

10 x (2 + 1)

-increasing to max complex

 

WOD

AMRAP 12

1 Rope Climb (sub 3 towel pull-ups if no rope)
5 burpees
10 HSPU
50 ft plate push (45, 35)(can sub sled for push)

-plate lies flat on the ground and one pushes it without knees touching the ground.

 

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Anastasiya

STRENGTH

Clean & Jerk Complex

Squat Clean + Split Jerk

8 x (2+2)

-Increasing to max complex

WOD

21-18-15-12-9-6-3

Cal Row
Push Press (95, 65)

* Clean & Jerk is really your choice of Power Clean or Squat Clean then Push Jerk or Split Jerk

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