Trifecta Trifecta

Sunday 11.25.18

Warm-Up

A) 3 Rounds:

12 cal Bike
12 Wall Balls, 14#/12#
12 Sit-Ups

B) 4 Rounds:

4 Thrusters, with an empty bar
8 One-Arm Russian Kettlebell Swings, Left
8 One-Arm Russian Kettlebell Swings, Right

Workout

“TEN TALK”

10 min AMRAP:

5 Power Clean & Jerk, 155#/105#
10 Burpees Over Bar

– 2 Minute Rest

10 Min AMRAP:

200m Run
20 Overhead Lunges, 45#/25#
20 Toes-to-Bar

– 2 Minute Rest

10 min AMRAP:

30 Calorie Row
60 Russian KB Swings 70#/53#

Workout Tip

Power Clean and Jerk: athletes should complete all 5 power clean and jerks in less than 30 seconds.

Overhead Lunges: if athletes cannot lock out their arms with a 45lb plate, have them scale to dumbbell lunges. Athletes should choose a load that they can accomplish in 2 sets or less.

Toes-to-Bar: athletes should complete each round of toes to bar in 4 sets or less, scale repetitions as needed.

Russian Kettlebell Swings: athletes should choose a load that is challenging, but that they can complete sets of 15 each time they pick up the kettlebell.

Row: athletes should not take more than 3 minutes on the rowing station, scale repetitions as needed.

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