Trifecta goodness (Who’s up for the ultimate Trifecta?)
Gymnastics “It’s complexicated”
Wall climb complex 8 sets
Bar hang complex 8 sets
Muscle up complex 8 sets
Weightlifting
Overhead squats
3-3-3-3-3
Note: Aim for your snatch goal for weight
5 sets
1 power clean
1 push press
2 push jerk
3 split jerk
Note: The weight will be relatively light for this shoulder to overhead complex, the goal is to hammer the mechanics while under fatigue. Stay tight my friends
5 sets
3 position deadlift (double overhand grip)
Low hang, hang, high hang (hold 3 sec at each positions)
1-1-1-1-1
Note: This is gonna burn!!
Firebreathers
Conditioning
10min EMOM alt min
15 cals row (or bike if you dare)
30 double unders
Note: Classic conditioner. Good lung capacity builder and skills work
Rest precisely 5min
Then
For time:
21-15-9-6-3
Clusters 95/65
Bar facing burpees
Note: Hell yeah!!!
