Trifecta Trifecta

Friday 11.09.18


A) 2 Rounds:

100m Run
12 Goblet Squats, 26lb
9 Sit-Ups
6 Strict Pull-Ups

B) 3 Rounds with an empty bar:

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


Squat Clean

3 sets x 3 reps @ 70% of the top weight of EMOMx18 single.

*EX: if an athlete lifted 100lbs for their top set of their EMOMx18, their weight would be 70lbs for their 3s.

*Note: if athletes do not have a top weight for this movement, build to a weight that is moderately challenging but repeatable for 3 repetitions.

Strength Tip

Clean from Floor: if athletes’ technique is not there yet with the clean from the ground, 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. From the ground, lift the bar and receive the bar in the front rack position in the bottom of the front squat.


10 Minute AMRAP:

5 Power Cleans, 135#/95#
10 Burpees Over The Bar

Workout Tip

Power Cleans: athletes should choose a moderate load that they can cycle 5 repetitions in less than 45 seconds each round.

Burpees Over The Bar: scale to old fashion burpees if athletes have to step over the bar.

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