Trifecta Trifecta

Friday 06.15.18

Warm-Up

5min AMRAP:

8 Kettlebell Swing 35lb/26lb
10 yd Bear Crawl
4 Box Jump 30”/24”

B) 3 Rounds, For Completion:

50m Farmer Carry 53lb/35lb
Rest
10 Abmat Sit-Up
*rest time = work time

Strength

Power Clean

A) 5 sets x 3 reps @ 70% of Heavy Single (or +5lbs previous session)
B) 1 set x 3 reps @ 85% of set A

Objective- Match your reps in sets A and B

– Rest 90 sec between sets

* Heavy singles are generally 90-95% of an athletes 1 Rep Max

Strength Tip

Power Clean: place feet and legs directly beneath your hips. “Athletic Position”. Hands are placed on the bar just wide enough to not interfere with your legs during the pull. Make the rotation of your elbows fast during the catch and drop under the weight by pulling yourself under the bar. Move your feet wide enough that you can drop into your pelvis while staying above parallel.

Workout

10 min EMOM:

Odd – 5 Power Cleans @65%
Even – 15 Pull-Ups

Rest 3 min

3 Rounds for Time:

3 Power Cleans @75% of 1RM
10 Chest-to-Bar Pull-Ups

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