Trifecta Trifecta

Friday 08.09.19

Warm-Up

A) 2 Rounds:

200m Run
10 Broad Jumps
5 Burpees

B) 2 Rounds of:

5 Deadlifts, with a snatch grip and with an empty bar
5 Muscle Snatches, from the hip with an empty bar
5 Power Snatches, from the hip with an empty bar

Strength

Hang Power Snatch, above the knees

4 reps @ RPE 6
4 reps @ RPE 7
4 reps @ RPE 8
4 reps @ RPE 9

Strength Tip

Here we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Objective: build to an RPE of 9 for 1 set of 4 repetitions with every weight jump.

Deadlift the bar in your snatch grip, then hinge at the hips until the bar is above the knee. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From above the knee position, drive aggressively with the legs and lift the bar and receive the bar in the Overhead squat position with the hip crease of the above parallel. Repeat as needed.

Workout

For Time:

800m Run
16 Handstand Push-Ups
16 Pull-Ups
16 Broad Jumps
600m Run
12 Handstand Push-Ups
12 Pull-Ups
12 Broad Jumps
400m Run
8 Handstand Push-Ups
8 Pull-Ups
8 Broad Jumps
200m Run
4 Handstand Push-Ups
4 Pull-Ups
4 Broad Jumps

Workout Tip

Run: scale to distance as needed in order to complete each run in the following timeframes:

800m Run: under 5 minutes
600m Run: under 4 minutes
400m Run: under 3 minutes
200m Run: under 2 Minutes

Handstand Push-Ups and Pull-Ups should be completed in 4 sets or less the first 2 rounds and 2 sets or less the last 2 rounds. Scale up to chest to bar or strict handstand push-ups if needed.

Broad Jump: jump and land with your feet planted for each rep.

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