Trifecta Trifecta

Wednesday 05.08.19

Warm-Up

A) 3 Rounds:

10m High Knees
10 PVC Shoulder Rolls
10m High Knees
10 Overhead Squats with a PVC

B) 3 Rounds:

3 Overhead Squats, with an empty bar
3 Muscle Snatches
10 Wall Balls
100m Row

Strength

Hang Snatch Above the Knees + Hang Snatch Below the Knees
1 @ RPE 6
1 @ RPE 7
1 @ RPE 8×3 sets

Objective: build to an RPE of 8 for 3 sets, performing the complete complex with every weight jump. The first 2 movements will start with a deadlift to the appropriate position. The last lift will be from the ground.
In this set, we use the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Workout

In teams of 2
12 Minute AMRAP:

16 Wall Balls, 20#/14#
16 Power Snatches, 75#/55#
16 Calorie Row

RX+: 95#/65#
RX: 75#/55#
AX: 75#/55#. Ground-to-Overhead

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose

Cal Row: you should be able to complete all the rowing portion in 1 minutes or less, scale as needed.

Power Snatch: choose a weight that you can complete in at least sets of 4 repetitions

Wall Balls: choose a weight that you can complete in at least sets of 8 repetitions

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