Trifecta Trifecta

Wednesday 10.24.18


A) 2 Rounds:

100m Run
12 Goblet squats, 26lb
9 Sit-Ups
6 Strict Pull-Ups

B) 3 Rounds with an empty bar:

3 Muscle Cleans, below the knee
3 Front Squats
3 Thrusters


Every Minute on the Minute for 18 minutes perform:

1 Squat Clean

Objective: build to a heavy single squat clean. Go up every 3 minutes. Start with an Empty bar. Compare to 10/16.

Strength Tip

If athletes’ technique is not there yet with the clean from the ground, 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 front rack position in the bottom of the front squat.


For Time:

3 Bar Muscle-Ups
15 Dumbbell Thrusters*
3 Bar Muscle-Ups
12 Dumbbell Thrusters
3 Bar Muscle-Ups
9 Dumbbell Thrusters
3 Bar Muscle-Ups
6 Dumbbell Thrusters
3 Bar Muscle-Ups
3 Dumbbell Thrusters

AX: 25#/15#
RX: 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!

RX+ – Competitive athletes that want a little more dose of the good stuff.

Bar Muscle Ups: athletes should not spend more than 60 seconds each round on the bar muscle up, scale repetitions as needed. If athletes are unable to perform bar muscle ups, scale to 6 chest-to-bar pull-up or 6 pull-ups.

Dumbbell Thrusters: weight should be moderately challenging. Athletes should be able to complete sets of 3-6 every time they pick up the dumbbells.

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