Trifecta Trifecta

Friday 07.27.18


2 rounds:

100m Run
10 Shoulder Rolls, with a PVC pipe
10 Sit-Ups

2 Rounds:

10 Overhead Squats, with a PVC pipe
10 Snatch Balance, with a PVC pipe

3 Rounds with an empty bar:

3 Muscle Snatches, below the knee
3 Overhead Squats
3 Snatch Balances



2 Snatches Every Minute on the Minute for 12 minutes

Objective: build to a weight that is challenging but leaves room for the athlete to add weight to the bar every 3 rounds.

Strength Tip

Snatch from Floor: if athletes’ technique is not there yet with the snatch, stay above the knees and master this position first before adding more range of motion. Make Sure athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. If Movement starts to break down for the athlete, have them reduce the weight and focus on perfect light snatches.


5 Rounds For Time:

7 Power Snatch, 95#/65#
7 Overhead Squats, 95#/65#
200m Run

Workout Tip

Power Snatch: athletes should pick a load that they can complete all 7 repetitions in less than 2 sets.

Overhead Squat: if athletes can not safely and efficiently overhead squat, scale to front squat. Full range of motion takes priority over the movement assigned for the workout.

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