Trifecta Trifecta

Tuesday 06.25.19

Warm-Up

A) 1 round:

400m Run
10 Push-Ups
10 Dumbbell Hang Power Cleans
10 Sit-Ups
200m Run
10 Push-Ups
10 Dumbbell Hang Power Cleans
10 Sit-Ups
100M Run
10 Push-Ups
10 Dumbbell Hang Power Cleans
10 Sit-Ups

B) With an Empty Bar:
4 Hang Power Cleans, above the knee
4 Hang Cleans, above the knee
– Rest 30 seconds
4 Hang Power Cleans, below the knee
4 Hang Cleans, below the knee

Strength

Clean

2 reps @ RPE 6
2 reps @ RPE 7
2 reps @ RPE 8
2 reps @ RPE 9
2 reps @ RPE 10

Strength Tip

Objective: build to an RPE of 10, performing the 2 repetitions with every weight jump.
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 Rounds For Time:

200m Run
15 Handstand Push-Ups
10 Power Cleans, 155#/105#

RX+: 155#/105#. Strict HSPU
RX: 135#/95#
AX: 95#/65#

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 of the good stuff.

Run: complete the 200m run in 60 seconds or less.

Handstand Push-Ups: complete each set in 2 rounds or less.

Power Cleans: complete each round of cleans in 5 sets or less. Scale as needed.

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