TriFecta Build-Up
5min to build up to a Heavy Hang Snatch
5min to build up to a Heavy Thruster
5min to build up to a Heavy Clean & Jerk
For Time:
10 Bar Muscle-Ups MRX Burpee Pull-Ups
10 Clean & Jerk 135/95 RX+ 165/115 MRX 115/75
20 Chest to Bar Pull-Ups
**Lower weight**
20 Thrusters 115/75 RX+ 135/95 MRX 95/65
30 Pull-Ups
**Lower weight**
30 Hang Snatch 95/65 RX+ 115/75 MRX 75/55
Core & Lunge Development (1-2 rounds)
100′ Walking DB Lunges on Shoulders
10 GHD Sit-Ups to 20sec Hold to 10 GHD
10 Hip Extensions to 20sec Hold to 10 Hip Extensions
CFHSV Running & Endurance WOD:
1600m run
80 air squats
1200m run
60 air squats
800m run
40 air squats
400m run
20 air squats
200m run
10 air squats
A. 185/215/245
B. 11:57 Rx
225/225/285
14:37 Rx
That’s way worse than it looks!
A. 155/ training/ training
B. 10:45 Rx
13:25 rx+
A. 165 / 185 / 215
B. 10:35 rx +
Train
10:00 RX+
A. 205/225/245
PR for Hang Squat Snatch at 205
B. 12:21 Rx+