Trifecta Trifecta

Friday 12.21.18


A) 2 Rounds:

200m Run
15 Air Squats
10 Shoulder Rolls
5 Strict Pull-Ups

B) 6-4-2:

Muscle Snatch
Overhead Squats




3 sets each:

1 Clean High Pull
2 Power Cleans
3 Front Squats

Note: athletes with an established 1RM full Clean should work between 65%-70%. Athletes without an established 1RM should work with a weight which they could power clean for a double with good mechanics. We are going to work on complexes for the next 4 weeks with our Olympic lifts.

Strength Tip

Clean High Pull: from the pull the bar into your upper thigh and drive your elbows up as your hips and legs extend in a dynamic fashion.

Power Clean: athlete’s weight is in the middle of the foot, and the back is straight with the shoulders pinched back. From the ground lift the bar and receive the bar in the “Power Position” squat position with the hip crease of the athlete above parallel.


2 Rounds For Time:

25 Calorie Row
50 Wall Balls, 20#/14#
100 Double-Unders

Workout Tip

Row: athletes should complete all 25 calories under 3 minutes, scale repetitions as needed.

Wall Balls: athletes should complete all 50 wall balls under 4 minutes, scale repetitions as needed. Complete the station in sets of 10 or more.

Double Unders: athletes should not spend more than 3 minutes, scale repetitions as needed.

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