Trifecta Trifecta

Tuesday 02.26.19

Warm-Up

A) 3 Rounds:

60 Single-Unders
12 Air Squats
40 Single-Unders
8 Air Squats
20 Double-Unders
4 Air Squats

B) 3 Rounds with an empty bar:

3 Muscle Cleans, below the knee
3 Power Cleans
4 Front Squats

Strength

Unbroken Power Cleans

3 sets x 3 reps

Objective: build each set, starting with the bar, in reps of 3 until you build to a challenging weight that is repeatable for the number of sets listed. Rest 3 Minutes in between sets. Last week of touch and go Olympic movements.

Strength Tip

Start with an empty bar at mid-shin, and complete 3 Power Cleans without letting go of the bar. From the ground lift the bar and receive the bar in the front squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then bring the bar back down and repeat for the repetitions listed.

Workout

Capacity

21-15-9 For Time:

Row Calories
Wall Ball, 20#/14# to 10’/9′

63-45-27:

Double-Unders

Workout Tip

For each movement: the first round should not take you more than 2 minutes to complete, the second round more than 90 seconds to complete, and the last round more than 1 minute to complete. Meaning the first round should not take you more than 6 minutes to complete, the second round more than 4 min 30 seconds to complete and the last round more than 3 minutes to complete.

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