Trifecta Trifecta

Tuesday 05.21.19

Warm-Up

A) 12-9-6:

Windmill, with a light kettlebell
Overhead Squats, with an empty bar

B) 3 Rounds of:

10 Hang Muscle Snatches, above the knee with an empty bar
10 Hang Power Snatches, above the knee with an empty bar
– Rest 30 Seconds
10 Calorie Row
– Rest 30 Seconds

Strength

Hang Snatch Above the Knees + Hang Snatch Below the Knees
1 @ RPE 6
1 @ RPE 7
1 @ RPE 8×3 sets

Strength Tip

Build to an RPE of 8 for 3 sets, performing the complete complex with every weight jump. The first 2 movements will start with a deadlift to the appropriate position. The last lift will be from the ground.
In this set, we use the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Workout

3 Minute AMRAP:

Max Ring Muscle-Ups

Then,
8 Minute AMRAP:

7 Box Jumps, 30″/24″
14 Dumbbell Snatches, 50#/35#
21 Sit-Ups

Then,
3 Minutes AMRAP:
Max Calories on Assault Bike

RX+: 70#/50#
RX: ss is
AX: 35#/25#/. Step-Ups. 24”/20”

Workout Tip

AX – for masters athletes or novice athletes that want to move and have fun.
RX – most athletes that have training experience and want a little push!
RX+ – competitive athletes that want a little more dose.

Note: there is no rest in this workout. A total of 14 minutes from start to finish.

Muscle Ups: scale to bar muscle-ups or to chest-to-bar pull-ups.

Dumbbell Snatch: scale to a load that you can complete in 75 seconds or less.

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