Trifecta Trifecta

Sunday 06.16.19

Warm-Up

A) 3 Rounds of:

15m High Knees
15m Butt Kickers
150m Run

B) 4 Rounds:

8 Dumbbell Snatches
8 Air Squats
8 Ring Rows
8 Air Squats

Workout

“Two to Tango”

For Time:

Buy-In

2 Rounds:
12 Power Snatches 75#/55#
12 Burpees

Then,

800m Run
60 Wall Balls, 20#/14#
40 Calorie Row
20 Chest-to-Bar Pull-Ups*
800m Run

Then,

Buy-Out:

2 Rounds:

12 Power Snatches 75#/55#
12 Burpees

AX: 75#/55#. Pull-Ups*
RX: As is
RX+: 115#/75#. Bar Muscle Ups*

Workout Tip

AX – For masters athletes or novice athletes that want to move and have fun.
RX – Most athletes that have training experience and want a little push!
RX+: Competitive athletes that want a little more dose of the good stuff.

Wall Ball: should be completed in 6 sets or less.

Pull-Ups/Muscle-Ups: should be completed in 10 Minutes or less. Scale repetitions as needed.

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