Trifecta Trifecta

Saturday 01.05.19


A) 3 Rounds:

10m Broad Jumps
10m Butt Kickers
10m High Knees
10 Air Squats

B) 9-6-3 reps of:

Muscle Clean, below knees




4 sets each:

1 Clean High Pull
2 Power Clean
3 Front Squats

Note: if you have an established 1RM full Clean, you should work between 65%-70%. If you do not have an established 1RM, you should work with a weight which you can power clean for a double with good mechanics. We are going to work on complexes for the next 4 weeks with our Olympic lifts. (Compare to 12/28)

Strength Tip

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

Power Clean: you should have the weight in the middle of the foot, and keep your back straight while keeping your shoulders pinched back. From the ground lift the bar and receive the bar in the “Power Position” squat position with the hip crease above parallel.


750m Row
25 Ball Slams
– Rest 3 minutes
500m Row
25 Ball Slams
– Rest 2 Minutes
250m Row
25 Ball Slams

Workout Tip

Row: you should push the rowing stations each round, knowing you will receive rest at the end of the row!

Ball Slam: choose a weight that is moderate to light, and complete in 2 sets or less.

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