Trifecta Trifecta

Tuesday 12.25.18


A) Every 3 Minutes for 3 rounds:

400m Row
10 Knees-to-Elbows
10 Good Mornings, with an empty barbell

B) Every 3 Minutes for 3 rounds:

With an empty barbell:

3 Snatch High Pull, above the knee
3 Muscle Snatches, above the knee
3 Overhead Squats


4 sets each:

1 Snatch High Pull
2 Power Snatches
3 Overhead Squats

Note: athletes with an established 1RM full snatch should work between 65%-70%. Athletes without an established 1RM should work with a weight which they could power snatch for a double with good mechanics. We are going to work on complexes for the next 4 weeks with our Olympic lifts. (Compare to 12/17)

Strength Tip

Snatch High Pull: pull the bar to the hip in a dynamic fashion and as your hips and legs extend, pull the bar into your hip and drive your elbows up.

Power Snatch: athlete’s weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground lift the bar and receive the bar in the “Power Position” squat position with the hip crease of the athlete above parallel.


“It’s Looking A Lot Like Fitness”

3 Rounds of:

1 Minute Calorie Bike
2 Minutes Rest

2 Minutes AMRAP:

4 Dumbbell Snatches, 50#/35#
20 Double-Unders
2 Minute Rest

Workout Tip

Bike: try to find a number that you can repeat for all 3 rounds. Do not redline and get crushed the next 2 rounds.

Dumbbell Snatch/Double-Unders: choose a weight that they can perform 2 on their Left and 2 on their Right, then quickly perform a set of double-unders. If double-unders are challenging, scale to 10 or so 20 singles. Keep moving!

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