Trifecta Trifecta

Saturday 03.09.19

Warm-Up

A) 3 Rounds of:

20 Calorie Row
10 Overhead Squats, with a PVC pipe
5 Strict Pull-Ups

B) 3 Rounds:

12 Ball Slams
6 Hang Cleans, with an empty bar
3 Thrusters, with an empty bar

Strength

Squat Clean

Heavy 3
Then 1×3 at 10% of heaviest 3 rep

Objective: build to a heavy three rep squat clean. Then take 10% off that number and perform the designated number of sets for 3 repetitions.

Strength Tip

If athletes’ technique is not there yet with the clean from the ground, 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 front rack position in the bottom of the front squat.

Workout

Capacity

4 Rounds For Time:

8 Hang Power Cleans
8 Calorie Bike
4 Bar Muscle-Ups

AX: 75#/55#
RX: 115#/75#
RX+:135#/95#

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.

Hang Power Cleans: You should be able to complete 8 repetitions in 2 sets or less.

Bar Muscle-Ups: If we are having trouble with muscle ups scale to 8 chest to bar pull-ups or 8 strict pull-ups.

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