Trifecta Trifecta

Sunday 03.11.18



5 Rounds, 2min of work each round(rest remaining time):

250m Row
10 Jumping Squats


Hang Squat Snatch

A) 5 x 3 @ 65% of Heavy Single
B) 5 x 1 @ 75% of Heavy Single

– Heavy singles are generally 90-95% of an athletes 1 Rep Max
– Complete blocks A-B in sequential order
– Rest 2 min between sets

Strength Tip

From the mid-thigh pull the bar into the body and aggressively jump extending the hips, knees, and ankles (triple extension). Point your feet and knees slightly out. This will help keep the bar close without making contact with your knees. Focus on the shrug with your shoulders and pull up onto your toes.


15-10-5, for time:

Hang Power Snatch 115lb/85lb
Box Jump 24”/20”
Assault Bike Cal

– 10:00 Min Time Cap

Workout Tip

Scale as needed on the hang power snatch, this should be unbroken sets. Remember that the dip is quick and be explosive into triple extension. Punch hard at the top and make sure you extend the hips to make the rep count. Jump up on the box jumps, but try stepping down if you have trouble cycling them. No rest on this one, failure only exists if you accept defeat so lets goooo!

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