Trifecta Trifecta

Saturday 10.20.18


A) Every Minute on the Minute for 8 minutes:

2 Push-Ups
2 Pull-Ups
2 Burpees

B) 3 Rounds:

6 Strict Barbell Press, with an Empty bar
12 Sit-Ups
6 High Wall Balls
12 Back Rack Lunges, with Empty Bar


Every Minute on the Minute for 18 Minutes Perform:
1 Split Jerk

Objective: build to a heavy single Split Jerk. Go up every 3 minutes. Start with an empty bar. Compare to 10/9)

Strength Tip

Nice and controlled dip, keeping the torso upright. During the dip, weight should be in the middle of the foot. Push aggressively up and land in a solid split stance with the bar locked out overhead. Crisp movement is the priority overload.


8 Rounds For Time:

8 Burpee Box Jumps, 24”/20”
1 Rope Climb

Workout Tip

Burpee Box Jump: athletes should complete all 8 burpee box jumps in no more than 40 seconds per round.

Rope Climb: athletes that do not have access to ropes, or cannot perform rope climbs, scale to 4 strict pull-ups each round!

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