Trifecta Trifecta

Tuesday 07.17.18


2 Rounds:

500m Row

– Rest 1 Minute

2 Rounds:

10 Overhead Squats, with a PVC pipe
10 Snatch Balance, with a PVC pipe

3 Rounds with an empty bar:

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


3 sets x 3 reps Snatch, From Floor

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

Strength Tip

Snatch from Floor: if athletes’ technique is not there yet with the snatch, stay above the knees and master this position first before adding more range of motion. 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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