Trifecta Trifecta

Friday 07.13.18


500m Row

Then 2 rounds:

10 Side Lunges, Left
10 Side Lunges, Right
10 Wall Balls, 12#/10#

B) 3 Rounds, with an empty bar:

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


3 sets x 3 reps Hang Clean Below 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 the knee: 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.


3 Rounds of the following:

4 Minute AMRAP:

6 Thrusters
– RX: 115#/75#
– RX+:135#/95#

8 Burpees Over the Bar
10 Toes-to-Bar
2 Minute Rest

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 of the good stuff.

Thruster: athletes should begin the movement with the bar from the floor. An athlete should be able to perform all 6 reps unbroken.

Burpees Over the Bar: athletes should lay parallel to the bar. These are lateral burpees over the bar. Both feet must leave the ground at the same time over the bar in the jump portion of the burpee. If intensity will be lost with the jump over the bar, scale to burpees to a target.

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

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