Trifecta Trifecta

Friday 07.06.18

Warm-Up

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

Strength

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.

Workout

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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