Trifecta Trifecta

Friday 07.06.18


500m Row

Then, 2 rounds:

10 Side Lunges, Left
10 Side Lunges, Right
10 Walking Lunges, with a 25lb plate
10 Air Squats

3 Rounds, with an empty bar:

3 Muscle Cleans, above the knee
3 Front Squats
3 Hang Cleans


3 sets x 3 reps Hang Clean, Above the Knee

Objective: build over the first three sets to a manageable weight, then repeat that weight for three more sets.

Strength Tip

Hang Clean: above knee = directly above kneecaps. Make Sure athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. The athlete must squat all repetitions.


7 Minute AMRAP:

7 Power Snatches, 75#/55#
14 Toes-to-Bar

– 3 Minutes Rest

7 Minute AMRAP:

14 Dumbbell Snatches, 50#/35# (7 right, 7 left)
28 Double-Unders

Workout Tip

Power Snatch: athletes should be able to touch and go repetitions in one set. Scale load.

Toes-to-Bar: if athletes have trouble with this movement scale to Knees to elbows or V-Ups.

Dumbbell Snatches: all 7 repetitions need to be completed with the left arm before all 7 repetitions are completed with the right hand. Athletes should power snatch all movements.

Double-Unders: athletes may scale to 30 seconds of double under practice or scale to 40 singles per round.

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