Trifecta Trifecta

Sunday 12.09.18

Warm-Up

A) Every 4 Minutes for 12 minutes:

200m Run
10 Wall Balls, 12#/10#
10 Burpee Step-Ups, 20”

B) 3 Rounds:

5 Hang Cleans, with an empty bar
5 Push-Ups
10 Calorie Row

Workout

“A Chief Never Runs from a Fight”

Max Rounds in 4 minutes of:

400m Run/Row, then AMRAP:

3 Power Cleans 135#/95#,
6 Push-Ups
9 Air Squats

– Rest 1 minute

– Repeat for a total of 5 cycles

Post rounds completed for each of the 5 cycles.

Workout Tip

Run: run should not take athletes more than 120 seconds. Scale distance to 300 or 200ms

Power Clean: weight should be moderate at most. Athletes may go to singles but should not need to stop bc of muscular fatigue.

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