Trifecta Trifecta

Wednesday 01.02.19


A) 5 min EMOM (every minute on the minute):

10 Wall Ball, 20lb/14lb
5 Walking Lunges

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:

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 12/25)

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: your weight is in the middle of the foot, and 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.


Every 4 Minutes x 3 rounds:

30 Cal Row
20 Power Snatches, 75#/55lbs
10 Bench Press, 135#/95#

Workout Tip

Row: you should not take more than 90 seconds on the row station. Scale calories as needed.

Power Snatch: you should not take more than 75 seconds to complete this station.

Bench Press: you should not need to break up the bench in more than 2 sets.

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