“TRIFECTA”
Gymnastics
Skills
Kipping pull ups/butterfly pull ups 10min
Bar/ring muscle ups 10min
4 rounds for time:
6 strict toes to bar
6 hand release push ups
6 pistols right
6 pistols left
Weightlifting
7 sets
Clean and jerk complex
1 hip clean
1 hang clean
1 low hang clean
3 split jerks
Clean pulls @110% of 1RM clean and jerk
3-3-3-3
Firebreathers
For time:
For time:
15 Snatches, 115/75 lbs
15 Chest-to-bar Pull-ups
20 Box Jump Overs, 24/20 in
12 Snatches, 135/95 lbs
15 Chest-to-bar Pull-ups
20 Box Jump Overs, 24/20 in
9 Snatches, 155/105 lbs
15 Chest-to-bar Pull-ups
20 Box Jump Overs, 24/20 in
6 Snatches, 185/125 lbs
15 Chest-to-bar Pull-ups
20 Box Jump Overs, 24/20 in
3 Snatches, 225/145 lbs
15 Chest-to-bar Pull-ups
20 Box Jump Overs, 24/20 in
Time cap: 15 minutes
