Trifecta Trifecta

Thursday 08.23.18


A) 12min AMRAP:

400m Row
20 Walking Lunges
10 Burpees

– Rest 2 Minutes. Repeat

B) 3 rounds of:

10 Wall Balls
20 seconds Wall Sit
20 seconds Rest


Front Squat
3 sets x 3 reps

Objective: build to a weight that can be repeated 3 times. Rest 3 minutes between sets. (Compare to 8/11)

Strength Tip

The bar should be flushed with the shoulders with the elbows high. Triceps should be parallel to the floor. Maintain an upright posture focusing on keeping the elbows as high as possible as you squat down and as you come back up from the squat.


5 Rounds For Time:

6 Thrusters, unbroken*
30 Double-Unders

AX: 75#/55#
RX: 95#/65#

Workout Tip

Thrusters: athletes should be able to complete each round of 6 repetitions in 2 or fewer sets. Scale load as needed

Double Unders: scale to 30 of Double-Unders practice or 60 singles for each round.

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