Trifecta Trifecta

Sunday 10.28.18


A) 3 Rounds:

200m Row
10 Shoulder Rolls, with a PVC pipe
5 Overhead Squats, with a PVC pipe

B) 3 Rounds with an empty bar:

5 Muscle Snatches, below the knee
5 Muscle Snatches, mid shin
5 Overhead Squats
10m High Knees
10m Butt Kickers
10m Bear Crawl

– Rest 20 seconds


“80/20 is Delicious”

For Time:

800m Run
20 Overhead Squats, 95#/65#
80 Dumbbell Snatches, 50#/35#
200 Double-Unders
800m Run
20 Overhead Squats, 95#/65#

*30 minutes time cap

Workout Tip

Run: athletes should complete each run in less than 6 minutes.

Overhead Squats: if athletes cannot safely perform overhead squats, scale to front squats. Athletes should complete squats in 2 minutes or less, scale as needed.

Double Unders: oh yeah, its a lot. If you can perform double-unders, give yourself a 6-minute clock to work on them, then move to the next station. If double-unders are not happening, scale to 300 single-unders.

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