Trifecta Trifecta

Tuesday 07.10.18


500m Row

Then, 2 rounds:

10 Side Lunges, Left
10 Side Lunges, Right
10 Walking Lunges, with a 25lb plate
10 Overhead Squats, with a PVC pipe

B) 3 Rounds with an empty bar:

3 Muscle Snatches, below the knee
3 Overhead Squats
3 Snatch Balances


3 sets x 3 reps Hang Snatch, above the Knee


Build over the first three sets to a manageable weight, then repeat that weight for three more sets.

Strength Tip

Above knee = directly above kneecaps. Make Sure athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back.


For Time:

30 Chest-to-Bar Pull-Ups
10 Box Jumps, 30”/ 30”
20 Chest to Bar Pull Ups
20 Box Jumps, 24”/24”
10 Chest-to-Bar Pull-Ups
30 Box Jumps, 20”/20”

Workout Tip

Chest to Bar Pull Ups: athletes should be able to complete the round of 30 in 3 minutes or less. Scale repetitions to fit 3 or less time domain. Scale movement to pull-ups or jumping pull-ups accordingly.

Box Jumps: athlete should modify the height of the box appropriately from high to low.

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