Trifecta Trifecta

Tuesday 01.22.19

Warm-Up

A) 3 Rounds:

10M High Knees
10M Butt Kicker
10M Bear Crawl
10 Overhead Squats

B) Every 3 Minutes x 3 rounds, with an empty barbell:

8 Muscle Snatches, above the knee
8 Overhead Squats
4 Snatches, above the knees
4 Strict Pull-Ups

Strength

EMOM x 12 min

1Power Snatch, from floor
1 Overhead Squat

Objective: start with between 65-70% of 1RM, If you do not have an established 1RM, you should work with a weight which you can power Snatch with good mechanics. After every 2 perfect rounds, add load to the bar.

Strength Tip

If your 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 your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then descend into an overhead squat.

Workout

4 Rounds, 90 seconds each:

8 Touch and Go Power Snatches*
8 Overhead Squats
Max Calorie Row/Bike

– 90 Second Rest after each round

AX: 75#/55#
RX: 95#/65#
RX+: 115#/75#

Workout Tip

Power Snatch: this is a ground-to-overhead movement. You should choose a weight that you can perform 8 touch-and-go movements unbroken.

Overhead Squats: you should choose a weight that you can perform 8 overhead squats unbroken.

Max Calories: you should push this station in the remainder of the time! You should have at least 60 seconds of max rowing. Compare splits.

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