Trifecta Trifecta

Wednesday 03.27.19

Warm-Up

A) 3 Rounds:

10m Butt Kickers
10m Bear Crawl
10m Crab Crawl
10 Ring Rows
10 Push Press, with an empty bar

B) 3 Rounds:

1min Calorie Row, at a 7/10 effort.
10 Dumbbell Snatches, 25#/20#
200m Row

Strength

Push Jerk

Heavy 3
Then 2 sets x 3 reps at 90% of heaviest 3 rep

Objective: build to a heavy 3 rep Push Jerk. Then take 10% off that number and perform the designated number of sets for 3 repetitions.

Workout

8 Min AMRAP:

8 Calorie Row
8 Handstand Push-Ups

– 2 Minute Rest

8 Minute AMRAP:

8 Dumbbell Hang Power Clean
8 High Box Jumps, 30″/24″

AX: 35#/25#.
RX: 50#/35#

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!

Handstand Push-Ups: you should be able to complete all repetitions in 1 minute or less, scale repetitions as needed.

Dumbbell Hang Power Cleans: choose a weight that you can complete all 8 repetitions in 2 sets or less.

High Box Jumps: whatever is high for you as the athlete, make this your goal. Step-ups is also a valid modification.

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