Trifecta Trifecta

Friday 10.26.18


A) 3 Rounds:

20 Double-Unders
15m Bear Crawl
10 Kettlebell Swings, 53#/35#
5 Burpees

B) With an empty bar:

12 Overhead Squats
12 Deadlifts
9 Overhead Squats
9 Deadlifts
6 Overhead Squats
6 Deadlifts



5 sets x 3 reps
3 sets x 3 reps @ 90% of heaviest 3 rep

Objective: build in repetitions of three until a challenging three rep is attained, then complete three more set of 3 at 90% of heaviest 3 rep of the day.

Strength Tip

Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the first pull. Athletes will lift the bar one inch off the ground for a 1-second pause then continue to lift the bar through the whole range of motion of a deadlift. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body. Pause one inch off the ground for 1 second.


Every 3 Minutes for 4 Rounds, complete the following:
10 Power Snatches
10 Overhead Squats
10 Burpees Over-the-Bar
AX: 25#/15#
RX: 35#/25#
RX+: 50#/35#

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.

Bar Muscle Ups: Athletes should not spend more than 60 seconds each round on the bar muscle up, scale repetitions a

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