Trifecta Trifecta

Tuesday 05.22.18

Warm-Up

A) 4 Rounds

5 Hand Release Push-Up
4 Box Jump
Rest 20 sec
3 Strict Pull-Up
20yd Sprint
Rest 20 sec

B) Row x 3 Rounds
1min work
1min Rest

*Sub row with 200m Run, same rest time

Strength

Power Clean

Establish Heavy Single

Heavy singles are generally 90-95% of an athletes 1 Rep Max

A) 3 sets x 3 reps @ 70% of new Heavy Single
B) 2 set x 2 reps @ 90% of set (A)
C) 1 set x 2 reps @ 85% of set (A)

-Rest 90 sec between sets

Strength Tip

Place feet and legs directly beneath your hips. “Athletic Position”. Hands are placed on the bar just wide enough to not interfere with your legs during the pull.

Workout

20 min EMOM:

0-3 min:

Odd – 7 Power Cleans @ 60% of 1RM
Even – 10 Box Jumps 24/20

4-7 min:

Odd – 5 Power Cleans @ 65% of 1RM
Even – 10 Wall Balls

8-11 min:

Odd – 5 Clean Any Style @ 70% of 1RM
Even – 12 Box Jumps 24/20

12-15 min:

Odd – 3 Cleans Any Style @ 75% of 1RM
Even – 12 Wallballs

16-19 min:

Odd – 2 Cleans Any Style @ 80% of 1RM
Even – 15 Box Jumps 24/20

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