Trifecta Trifecta

Saturday 01.26.19

Warm-Up

A) Every Minute on the Minute x 8 rounds:

Odd:
16 Double Unders + 8 Dumbbell Snatches

Even:
8 Slow Overhead Squats, with an Empty Bar

B) Reverse Tabata, 8 rounds:

10 sec work / 20 sec rest

Kipping Pull-Ups
Hang Squat Snatch, with an empty bar

Strength

Squat Snatch

3 sets x 3 reps

Note: build to a weight that is challenging for 3 reps, but yet that you can repeat for 3 sets. This should not be a grinding set of 3. You may use the percentages between 75-80% of your best snatch if you have a number from the last 6 months.

Strength Tip

If your 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 your 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.

Workout

Open Workout 18.3

14 min time cap, 2 Rounds:

100 Double-Unders
20 Overhead Squats
100 Double-Unders
12 Ring Muscle-Ups
100 Double-Unders
20 Dumbbell Snatches
100 Double-Unders
12 Bar Muscle-Ups

AX: 45#/35# OHS, 35#/20# DB Snatches
RX: 115#/80# OHS, 50#/35# DB Snatches

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!

Double-Unders: this is a lot of double-unders, if you are not conditioned for the volume of double-unders, scale to 50 each round.

Overhead Squats: if you have trouble with the overhead movement, scale load or scale movement to front squats.

Muscle-Ups: scale volume to 6 if you can perform muscle ups, but 12 is too many. If muscle-ups are not an option, scale to pull-ups for the same repetitions.

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