Trifecta Trifecta

Sunday 09.02.18

Warm-Up

A) 4 Rounds:

200m Run
10 Front Squats, with an empty bar
10 Press, with an empty bar

B) EMOM x 4:

1 Wall Climb
10 Strict Pull-Ups

Workout

“Crazy Eights”

With a Partner complete the following:

8 Rounds For Time:

8 Thrusters, 75#/55#
8 Chest-to-Bar Pull-Ups
8 Lateral Burpees Over The Bar

Then:

4x200m Row
4x200m Run

Then:

8 Rounds For Time:
8 Thrusters, 75#/55#
8 Chest-to-Bar Pull-Ups
8 Lateral Burpees Over The Bar

* Note: athletes will alternate rounds. Each athlete will perform 1 complete round while one athlete rests.

Workout Tip

Thruster: athletes should complete each set of 8 thrusters unbroken. Scale load as needed.

Chest to Bar Pull Ups: athletes should complete each set of 8 thrusters unbroken. Scale movement to pull-ups or jumping pull-ups.

Burpees over the bar: athletes must complete each round of burpees under 30 seconds, scale repetitions if needed.

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