Trifecta Trifecta

Wednesday 05.16.18

Warm-Up

A) Primer

3 Rounds:

45 sec Kettlebell Swings 35lb/26lb
Rest 15 sec
45 sec Ball Slam
Rest 15 sec

*rest 60 sec between sections (A) and (B)

B) 100m Run/45 sec rest
100m Run/30 sec rest
100m Run

Strength

Power Clean – deload

4 x 5 @ 60% of Heavy Single

– Rest 60 sec between sets

Strength Tip

Power Clean: place feet and legs directly beneath your hips. “Athletic Position”. Hands are placed on the bar just wide enough to not interfere with your legs during the pull. Make the rotation of your elbows fast during the catch and drop under the weight by pulling yourself under the bar. Move your feet wide enough that you can drop into your pelvis while staying above parallel.

Workout

IWT

3 rounds:

15yd Single Arm Overhead Kettlebell Walking Lunge Each Arm (70/53)
400m Run
2 min Rest

– Rest 5 min after all 3 rounds complete

8 Each Arm Single Arm Kettlebell Snatch (70/53)
1 min Burpee Box Jumps
2 min Rest

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