Trifecta Trifecta

Wednesday 10.17.18


A) 10-8-6-4-2:

Overhead Squats, with a PVC
Kettlebell Swing, 35lb/26lb
20yd Sprint

B) 3 Rounds with an Empty Bar:

6 Overhead Squats
6 Muscle Snatches above the Knee
6 Strict Press


Every Minute on the Minute x18 Minutes Perform:

1 Squat Snatch

Objective: build to a heavy single squat Snatch. Go up every 3 minutes. Start with an Empty bar. Compare jumps and weight from 10/11.

Strength Tip

If athletes’ technique is not there yet with the snatch, stay above the knees and master this position first before adding more range of motion. Make Sure athletes weight is in the middle of the foot, and their back is straight with their shoulders pinched back. From the ground lift the bar and receive the bar in the overhead squat position with the hip crease of the athlete above parallel.


In Teams of 2 For Time:

Row for Calories

Alternate With:

Power Clean
Front Squat

AX: 95#/65#
RX+: 165#/110#

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.

Row – Athletes should divide each rowing station in half. EX: Round one, 14 calories per athlete.

Power Clean/Front Squat: athletes should choose a load that is moderate that they can complete each station in half. EX: Round one, 7 power cleans per athlete.

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