Trifecta Trifecta

Wednesday 11.21.18


A) 20 sec of work, 10 sec rest:

6 Rounds
Box Jump, 20”
Kettlebell Swing, 53lb/35lb

B) 300m Row
Rest 30 sec
150m Row
Rest 30
75m Row



3 sets x 8 reps
3 sets x 8 reps

Objective: build in repetitions of 8 until a challenging 8 rep is attained. Complete 3 sets at one weight. (Compare to 11/15)

Strength Tip

Feet are in the athletic position, hip-width apart. Load your hamstrings before you engage the pull. Once the bar passes your knee, extend your hips forward and keep pulling the bar close to your body.


3 min AMRAP:

500m Row
Then, Max Ring Dips

– Rest 1 Minute

3 min AMRAP:

500m Row
Then, Max Dumbbell Hang Power Clean

AX: 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!

Ring Dips: scale to a movement that is appropriate for the athlete to perform 5-10 unbroken repetitions before breaking. Scale to Push ups if needed.

Dumbbell Power Cleans: athletes should choose a load that they can perform touch and go movements. Scale to the appropriate weight.

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