Triplet

Encore

Warm up: coaches choice 3 rounds for time: 30 push-ups 400m run 12 Power cleans (145/105) Optional midline: 3 sets not for time: 15 GHD 30m waiters walk

Patient Zero

5 sets of: Strict press x 3 Rest 60-90 sec Strict pull up x 5 Rest 60-90 sec 4 rounds for time: 12 T2B 15 Thrusters (95/65) 40 Double Unders

Country Grammar

5 sets of: Strict press x 2 @ 85% Rest 60 sec 6 elevated ring rows Rest 60 sec 2 rounds for time: 50 wall ball (20/14) 25 T2B 200m run

Reverse Psychology

With a continuous running clock: 0:00-5:00 400m run 15/12 T2B 20 alt pistols At 5 min mark complete the triplet again. Each set should be treated as a sprint and done as fast as possible. ************ 5 sets Deadlift (3 sec pause above the knee) + hang squat clean Rest 2-3 min ************ Back squat […]