Trifecta Trifecta

Monday 10.22.18


A) Every Minute on the Minute for 10 minutes:

Minute 1:

8 Assault Bike Cal
4 Slow Overhead Squats, with an Empty Bar

Minute 2:

20m Bear Crawl
20m Crab Walk

B) Tabata (8 rounds): 20 seconds work / 10 seconds rest

Plank Hold
Muscle Snatch, with an Empty Bar


Every Minute on the Minute for 18 Minutes:

1 Squat Snatch

Objective: build to a heavy single squat Snatch. Go up every 3 minutes. Start with an Empty bar. Compare to 10/17

Strength Tip

If athletes’ technique is not there yet with the snatch, 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 overhead squat position with the hip crease of the athlete above parallel



Every Minute on the Minute for 12 Minutes Alternate Stations:

Minute 1:

5 Push-Ups
15 Kettlebell Swings, 53#/35#

Minute 2:

5 Pull-Ups
15 Wall Balls, 20#/14#

Minute 3:

40 seconds on the Rower recovery pace

Workout Tip

Athletes should complete each round in unbroken sets of all movements, scale load or repetitions to make this happen with quick and tight transitions.

Row: should be at a conversational pace

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