Trifecta Trifecta

Thursday 12.20.18

Warm-Up

A) 4 Rounds:

250m Row
10 Strict Dumbbell Press, 20lb/10lb
10 GHD Sit-Up
– Rest 45 Seconds

B) 1 Round:

30 seconds Handstand Hold
30 seconds Air Squat
30 seconds Rest
20 seconds Handstand Hold
20 seconds Air Squat

Strength

3 Sets:

1 Push Press
2 Power Jerks
3 Split Jerks

Note: athletes with an established 1RM split jerk should work between 65%-70%. Athletes without an established 1RM Split Jerk should work with a weight which they could comfortably push press and jerk with good mechanics.

Workout

21-15-9:

Dumbbell Hang Squat Clean, 50#/35#
Handstand Push-Up

Workout Tip

Dumbbell Hang Squat Clean: should be complete in 3 sets or less. Each round.

Handstand Push-Ups: Athletes should be able to complete each round in 4 sets or less. Scale to Strict Dumbbell Press if Handstand Push Ups are not there!

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