Trifecta Trifecta

Sunday 08.19.18

Warm-Up

A)
400M Run
1 minute Rest
200M Run
1 minute Rest

B) 2 Rounds:

10 Dumbbell Snatches, left
20 seconds Plank Hold, in push-up position
10 Dumbbell Snatches, right
20 seconds Bar Hang

Workout

For Time:

20 Hang Dumbbell Power Cleans
AX: 35#/25#
RX: 50#/35#
RX+: 70#/50#
20 Handstand Push-Ups
20 Pull-Ups
200m Run

then:

20 Hang Dumbbell Power Cleans
30 Bar Dips
20 Pull-Ups
200m Run

then:

20 Hang Dumbbell Power Cleans
40 Hand Release Push-Ups
20 Pull-Ups
200m Run

AX: 35#/25#
RX: 50#/35#
RX+: 70#/50#

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.

Dumbbell Hang Power Cleans: athletes should choose a weight that they can complete in 4 sets or less. Scale load as needed.

Pull Ups: athletes should be able to complete each round of pull-ups in 60 seconds or less. Scale repetitions to 10 if needed. Or scale movement to 20 ring rows.

Handstand Push-Ups: athletes should be able to complete the round of handstand push-ups in 2 minutes or less. Scale repetitions to 10 if needed. Or scale movement to 20 barbell presses.

Bar Dips: athletes that have trouble may scale to close grip push ups.

Tags: , , , , , ,

Trackback from your site.

Leave a comment