Trifecta Trifecta

Tuesday 11.20.18


A)2 Rounds:

200m Jog
10 Shoulder Rolls, with a PVC
10 Push-Ups, close grip
20 Double-Unders

B) 2 Rounds:

5 Strict Press, with an empty bar
10 Ring Rows, with a pause
20 Walking Lunges


Split Jerk

3 sets x 3 reps @76% of the top weight of EMOMx18 single

EX: if an athlete lifted 100lbs for their top set of their EMOMx18, their weight would be 76lbs for their 3s.

Note: if athletes do not have a top weight for this movement, build to a weight that is moderately challenging but repeatable for 3 repetitions and 3 sets.

Strength Tip

Nice and controlled dip, keeping the torso upright. During the dip, weight should be in the middle of the foot. Push aggressively up and land in a solid split stance with the bar locked out over the head. Crisp movement is the priority overload.


“Thelma and Louise Gained Weight”

In teams of 2. Partner A will run 200m, while Partner B Completes as many rounds of the following AMRAP. Partner A and B will switch after 200m run is complete, and continue where Partner B left off:

AMRAP 12 min:

3 Hang Power Snatches
6 Hang Power Cleans
9 Box Jumps

AX: 75#/55#. 20″/20″
RX: 95#/65#. 24″/20″
RX+: 135#/95#. 30″/24″

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.

Power Snatches: athletes should finish all the snatches in no more than 30 seconds.

Power Clean: athletes should be able to complete in 2 sets or less.

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