Trifecta Trifecta

Wednesday 09.04.19

Warm-Up

A) 5 Rounds:

5 Ball Slams
5 Burpee Step-Ups
10 Sit-Ups

B) 3 Rounds:

100m Row
10 Kettlebell Swings

Strength

Hang Power Snatch From Ground

3 reps @ RPE 6
3 reps @ RPE 7
3 reps @ RPE 8
3 reps @ RPE 9
Then, 3 set at 85% of [email protected]

Strength Tip

In this set, we are using the RPE chart to regulate the training intensity. The chart ranges from 1-10, with 1 being absolutely no effort, and 10 being a maximum effort.

Objective: build to an RPE of 9 for 1 set of 3 repetitions with every weight jump. After you find your [email protected] take 85% of that weight and complete 3 more sets of 3 repetitions.

Power Snatch: grab the bar in your snatch grip, with the bar on the floor. Make sure your weight is in the middle of the foot, and that your back is straight with your shoulders pinched back. From the ground position, drive aggressively with the legs and lift the bar and receive the bar in the Overhead squat position with the hip crease of above parallel. Repeat as needed.

Workout

15 Minute AMRAP:

21 Calorie Row
15 Toes-to-Bar
9 Ring Dips

RX+: 9 Muscle Ups
RX: As is
AX: Knee Raises. Push-Ups

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.

Toes-to-Bar: you may scale to knee raises, each round you should be able to complete in 2 sets or less.
Ring Dips: each round of dips should be completed in 2 sets or less! Scale as needed.

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