Trifecta Trifecta

Wednesday 02.06.19

Warm-Up

A) 12-9-6 with a light Kettlebell:

Windmill
Overhead Squats, with an empty bar

B) 3 Rounds of:

10 Muscle Snatches, below the knee with an empty bar
10 Power Snatches, below the knee with an empty bar
– Rest 30 seconds
10 calories Row
– Rest 30 seconds

Strength

Power Snatches, unbroken

2 sets x 4 reps

Objective: иuild each set, starting with the bar, in reps of 8 until you build to a challenging weight that is repeatable for the number of sets listed. Rest 3 Minutes in between sets.

Strength Tip

UnStart with an empty bar at mid-shin, and complete 4 Power Snatches without letting go of the bar. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease above parallel. Stand all the way up until hips and knees are extended, then bring the bar back down and repeat for the repetitions listed.

Workout

Capacity

3 Rounds for Time:

300ь Row
20 Sit-Ups
10 Hang Squat Snatches

RX: 95#/65#
AX: 75#/55#

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!

Row: нou should complete the Row in 2 minutes or less.

Squat Snatch: іhould be completed in 2 sets. Scale load as needed.

Tags: , , , , , ,

Trackback from your site.

Leave a comment