Trifecta Trifecta

Saturday 06.08.19

Warm-Up

A) Every Minute on the Minutes x 8 rounds:

Minute 1:
5 Push-Ups
10 Sit-Ups

Minute 2:
40 seconds Plank on elbows

Minute 3:
Row, at a moderate pace

B) 3 Rounds:

8 Barbell Press, empty bar
8 Ring Rows
16 Ball Slams

Strength

Superset A and B then rest 3 minutes

A.
Strict Handstand Push-Ups
6-6-6-6

B.
Bent-Over Row
12-12-12-12

Note: you will be super setting the movements A and B.

A. For the listed repetition of the most challenging variation appropriate for you. Choose from the following options: Deficit Strict Handstand Push-Ups, Strict Handstand Push-Ups, Kipping Handstand Push-Ups, Strict Press.

B. For the bent-over rows, keep the movements strict as possible. Build to a challenging weight and keep that weight for all 4 sets.

Workout

Every minute on a minute x 8 minutes:

Odd: 12/9 Calorie Row
Even: 3 Power Snatch + 3 Overhead Squats, 115#/75#

– 2 Minute Rest

Then,

8min AMRAP:

400m Run
30 Burpees
20 Ball Slams, 40#/30#
Max Walking Lunges

Workout Tip

Row: you should be able to complete the row in 40 seconds or less, scale as needed.

Barbell: with the power snatch, you should be able to complete the movements in touch and go movements. The overhead squat portion should be unbroken.

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