Trifecta Trifecta

Friday 02.15.19


A)4 Rounds:

150m Row
10m Bear Crawl
5 Wall Balls

B) 2 Rounds:
4 Close Grip Push-Ups
8 Front Squats, with an empty bar
8 Deadlifts, with an empty bar



3 sets x 8 reps

Note: build each set, starting with the bar, in reps of 8 until you build to a challenging weight that is repeatable for the number of sets listed.

Strength Tip

Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Athletes will lift the bar one inch off the ground for a 1-second pause then continue to lift the bar through the whole range of motion of a deadlift. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body.


8 Calorie Bike
8 Power Snatches 75#/55#

1 Mile Run

Workout Tip

Power Snatch: choose a weight that you can perform in 2 touch-and-go sets. Scale load if needed.
1 Mile Run: if you run a mile pace under 8 minutes, scale to 1200m

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