Trifecta Trifecta

Sunday 05.27.18


A) For Completion

Kettlebell Windmill (Right & Left)

*Athlete chooses a weight

*Rest 90 seconds between sections (A) and (B)

B) 3 Rounds:

Row 100m (sprint)
8 Dumbbell Snatch 40lb/20lb
Rest 20 sec
10 Sit-Up
12 Jumping Squat
Rest 30 sec

*Sub Row with 50yd Sprint



Establish Heavy Single

A) 3 sets x 3 reps @ 70% of new Heavy Single
B) 1 set x 3 reps @ 90% of set A
C) 1 set x 3 reps @ 85% of set A

Objective – match your reps in sets A and B

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

-Rest 90 sec between sets

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 during the squat/catch.


5 rounds for time:

30 Walking Lunge (body weight)
25 Wall Ball 20lb/14lb
15 Sumo Deadlift High Pull 95lb/65lb

Workout Tip

This workout is about the volume. Intensity is low, so let’s keep proper form in mind and keep the transitions to a minimum. Pace your breathing on the lunges.

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