Trifecta Trifecta

Thursday 11.22.18


A) 20-sec work, 10-sec rest for 4 rounds:

1) Max Calorie on a Bike
2) Max Sit-Ups
3) Max Wall Ball

B) 9-6-3:

Muscle Snatch, Below the Knee
Overhead Squats
Squat Snatches, Below the Knee

– Add load after every round!


Squat Snatch

3 sets x 3 reps @76% of top weight of EMOMx18 single.

EX: if an athlete lifted 100lbs for their top set of their EMOMx18, their weight would be 76lbs for their 3s.

Note: if athletes do not have a top weight for this movement, build to a weight that is moderately challenging but repeatable for 3 repetitions and 3 sets.

Strength Tip

If athletes’ technique is not there yet with the snatch, stay above the knees and master this position first before adding more range of motion. Make Sure athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease of the athlete above parallel.


“I am Thankful for ALL the movements”

Teams of 2 complete the following:


4 Rounds:

14 Power Snatch 75#/55#
14 Toes-To-Bars

– Rest 2 Minutes


4 Rounds:

200m Run
20 Dumbbell Snatches, 50#/35#

– Rest 2 minutes

“Pumpkin Pie”

4 Rounds:

14 Cal Row
14 Thrusters, 75#/55#

Workout Tip

Power Snatch/ Thrusters: athletes should be able to complete 7 repetitions each time they grab the bar.

Dumbbell Snatches: athletes should be able to alternate every 5 unbroken repetitions, scale load if needed.

Run: athletes should run 200m together.

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