Trifecta Trifecta

Sunday 07.21.19

Warm-Up

A) 2 Rounds:

200m Run
200m Row
10 Russian Swings, 53#/35#
10 Step-Ups, 24”/20”

B) 3 Rounds:

2 Box Jumps, 20”/20”
4 Dumbbell Snatches
2 Box Jumps, 20”/20”
8 Kettlebell Swings

Workout

12 min clock:

1 Mile Run

AMRAP:
4 Box Jumps 24”/20”
8 Power Snatches, 75#/55#

– 2 min rest

12 min clock:

1600m Row

AMRAP:
4 Burpees
8 Kettlebell Swings, 53#/35#

– 2 min rest

6 min clock:

800m Run

AMRAP:
4 Box Jumps 24”/20”
8 Power Snatches, 75#/55#

– 2 min rest

6 min clock:

800m Row

AMRAP:
4 Burpees
8 Kettlebell Swings, 53#/35#

RX: as is
RX+: 70#/53#

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.

For each timed part, you should have at least 3 minutes in the AMRAP section. Scale distance as needed.

Make sure your weights are light enough to complete in unbroken sets in the AMRAP sections.

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