Trifecta Trifecta

Wednesday 04.10.19

Warm-Up

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

10 Wall Balls 20lb/14lb
5 Walking Lunges

B) Every 3 Minutes x 3 rounds, with an empty barbell:

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

Strength

EMOMx10

2 Power Snatch From Floor

Objective: start with between 60-65% of 1RM, If you do not have an established 1RM, you should work with a weight which you can power snatch with good mechanics. After each round add load to the bar.

Strength Tip

Start 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

In teams of 2, 12 Rounds in relay format:

4 Burpees Over The Bar
4 Power Cleans
4 Shoulder-to-Overhead

RX+: 155#/105#
RX: 135#/95#
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!
RX+ – competitive athletes that want a little more dose of the good stuff.

Each athlete should be able to perform each round in 60 seconds or less, scale load as needed. Each athlete will complete 6 rounds.

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