Trifecta Trifecta

Sunday 06.10.18

Warm-Up

A) 90 sec to complete each stage. Rest remaining time on the clock before moving onto the next stage.

4 Burpee Box Jumps 24”/20”
16 Dumbbell Snatches 25lb/15lb
– Rest
5 Burpee Box Jumps 24”/20”
12 Dumbbell Snatches 25lb/15lb
– Rest
6 Burpee Box Jumps 24”/20”
8 Dumbbell Snatches 25lb/15lb
-Rest
7 Burpee Box Jumps 24”/20”
4 Dumbbell Snatches 25lb/15lb

* Rest 2 Min between sections A and B

B) 3 Rounds:

200m Run
30 sec Rest

*Pace run at 1:30 or less

Strength

Snatch

10 rounds every 90 seconds:

A) 4 sets x 2 reps @ 70% of Heavy Single
B) 3 sets x 2 reps @ 90% of set A
C) 3 sets x 3 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

3 Rounds for time:

400m Run
50 Double-Unders
30 Sit-Ups
10 Burpee Box Jump Overs 24”/20”

*Sub double-unders with 100 single-unders

Workout Tip

Push to complete the run in under 2 min. Sit-ups should be done steady and unbroken, aim to complete this workout in less than 18 min!

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