Trifecta Trifecta

Sunday 01.20.19

Warm-Up

A) 3 Rounds:

30 Single-Unders
20 seconds Sprint Row
10 Overhead Lunges, with an Empty Bar
10 Muscle Snatches, with an empty bar

B) Every Minute x 4 rounds:

12 Sit-Ups
6 Wall Balls, 14#/12#
3 Box Jumps, 20”

Workout

2 Rounds of:

50 Overhead Lunges, 45#
40 Wall Balls, 20#/14#
30 Calorie Row
20 Power Snatches, 95#/75#
10 Muscle-Ups

Then,

50 Double-Unders
400m Run
30 Box Jumps, 24″/20″
20 Back Squats, 95#/75#
10 Strict Press, 95#/75#

Workout Tip

Lunges: you should be complete in no more than 5 quick sets or under 2 minutes.

WalBalls: you should complete in 4 sets or less or less than 2 minutes.

Row: you should not take more than 3 minutes to complete.

Snatches: touch and go your repetitions.

Muscle Ups: if you are working on muscle ups set a 3-minute clock. After that move on. Preferred to have ring muscle ups. Scale to 10 strict pull-ups and 10 bar dips.

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