Trifecta Trifecta

Saturday 09.08.18


A) 3 Rounds of:

10 Calorie Row
10 Overhead Squat, with an empty barbell
10 Dumbbell Power Snatch, 30lb/20lb

B) 9-6-3 reps of:

Muscle Snatch, Below the Knee




Power Snatch, From Floor
3 sets x 3 reps

Objective: build over the first three sets to a manageable weight, then repeat that weight for three more sets.

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:

Minute 1:

6 Handstand Push-Ups
12 Sit-Ups

RX+: Strict Handstand Push-Ups
AX: 6 Strict Dumbbell Press

Minute 2:

200m Row

Workout Tip

Handstand Push Ups: athletes should scale to an unbroken set of Handstand Push Ups, if possible.

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