Trifecta Trifecta

Monday 08.25.19

Warm-Up

A) 2 Rounds:

12 Step-Ups
6 Box Jumps
12 Ring Rows

B) 3 Rounds:

8 Dumbbell Thrusters
8 Dumbbell Snatches
8 Knee Raises

Workout

AMRAP 5min:

5 Power Snatch, Touch-and-Go
5 Thrusters
10 Sit-Ups

– The goal is to complete unbroken rounds. Rest As Needed between rounds.

– 2 Min Rest

AMRAP 10min:

10 Strict Press
10 Toes-to-Bar
10 Box Jump Overs 24″/20″

– 2 Min Rest

AMRAP 5min:

5 Power Snatch, Touch-and-Go
5 Thrusters
10 Sit-Ups

RX+: 95#/65#
RX: 75#/55#
AX: 65#/45#

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.

Barbell: every barbell movement should be completed in unbroken set of 5 repetitions. Scale load as needed.

Toes-to-Bar: if you are having trouble completed toes to bar, complete 10 repetitions knee raises.

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