Trifecta Trifecta

Sunday 01.27.19

Warm-Up

A) Every 4 Minutes x 3 rounds:

200m Run
10 Wall Balls, 12#/10#
10 Empty Bar Deadlifts

B) 4 Rounds:

4 Strict Press, with an empty bar
8 Front Squats, with an empty bar
6 Kettlebell Windmill, each arm

Workout

4 Rounds:

400m Run
20 Wall Balls, 20#/14#
10 Hang Power Clean, 95#/65#
10 Push Jerks, 95#/65#

Then:

2 Rounds:

400m Run
20 Bar Dips
10 Turkish Get Ups Right, 53#/35#
10 Turkish Get Ups Left, 53#/35#

Workout Tip

Run: you should not take more than 2 minutes to complete the run, scale the run to 200M if needed.

Barbell: barbell movements should be completed in 1-2 sets every round. Scale the load as needed.

Bar Dips: this section should not take more than 90 seconds to complete, scale to close grip pushups if needed.

Turkish Get Ups: if this is challenging, scale load significantly, and if needed scale to a light dumbbell.

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