Trifecta Trifecta

Monday 03.18.19

Warm-Up

A) 3 Rounds of each station:

20 sec on / 10 sec off:

Row
Singles
Sit-Ups
Push-Ups

B) 2 Rounds:

9 Deadlift, with an empty barbell
6 Strict Press, with an empty barbell
3 Power Snatches

Strength

Deadlift

Heavy 5
Then 2 sets x 5 reps at 90% of heaviest 5 rep

Objective: build to a heavy 5 rep Deadlift. Then take 10% off that number and perform the designated number of sets for 5 repetitions.

Workout

“EMOMDAY”

Capacity

Every Minute on the Minute alternate for a total of 3 complete rounds:

Minute 1:

40 Double-Unders

Minute 2:

20 sec L Sit

Minute 3:

10 Chest-to-Bar Pull-Ups

Minute 4:

5/5 Dumbell Snatches, 50#/35#

Workout Tip

With all the stations you should have 15-20 seconds of rest. Scale movements or repetitions to make this happen.

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