Trifecta Trifecta

Sunday 04.29.18

Rest day, or:

Warm-Up

A) 2 rounds:

30 sec work/15 sec rest

Kettlebell Windmill (go light)
Side Plank (R)
Side Plank (L)
Double-Under

*Sub double-under with singles

B) Agility Work x4

40yd Sprint
Dumbbell Snatch 30lb/20lb

– Rest 20 sec

Strength

Snatch

8 Rounds every 90 sec:

A) 4 sets x 3 reps @ 70% of Heavy Single
B) 2 sets x 3 reps @ 90% of set (A)
C) 2 sets x 4 reps @ 85% of set (A)
Complete section (A) before progressing into section (B), into section (C)

* Heavy singles are generally 90-95% of an athletes 1 Rep Max

Strength Tip

Snatch: point your feet and knees slightly out. This will help keep the bar close without making contact with your knees during the pull. Focus on the shrug with your shoulders and pull up onto your toes
Exaggerate staying “tall” at the top of the extension and “pull” yourself under the bar, pushing against the bar the entire time.

Workout

12 Min AMRAP:

15 Power Snatches 75lb/55lb
200m Run

Workout Tip

The majority of your time will be cycling the barbell with the snatch work. Do the run as fast as you can, between 60 and 90 sec. Keep a tight midline and watch the magic happen.

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