“Trade your expectation for appreciation, and the world changes around you” – Tony Robbins
Every 1 min for 10 mins, alternating between:
1 3 Position Power Snatch, pick load
5 Thrusters, pick load
Athletes may choose to weight across (same weight each set) or increase weight each round.
3 Position Snatch:
1. pockets
2. above knee
3. floor
Thrusters:
Athletes may squat clean the first thruster
For time:
18 Hang Power Snatches, 75/55 lbs
30 Double Unders
18 Thrusters, 75/55 lbs
30 Double Unders
15 Hang Power Snatches, 75/55 lbs
30 Double Unders
15 Thrusters, 75/55 lbs
30 Double Unders
12 Hang Power Snatches, 75/55 lbs
30 Double Unders
12 Thrusters, 75/55 lbs
30 Double Unders
9 Hang Power Snatches, 75/55 lbs
30 Double Unders
9 Thrusters, 75/55 lbs
30 Double Unders
WORKOUT BRIEF
DESCRIPTION
This triplet workout combines large range of motion weightlifting movements with double unders
The double unders take place after each set on the barbell
The workout flows like this:
18 Hang Power Snatches
30 Double Unders
18 Thrusters
30 Double Unders
15 Hang Power Snatches
30 Double Unders
…
We expect this piece to take between 10-20 minutes to complete
HANG POWER SNATCHES
The barbell movements are designed to be very light
We’re likely choosing our one barbell weight based of this movement, as it is the more challenging of the two
This should be a load that you are capable of completing 30+ reps unbroken when fresh
The “hang” position is defined as anywhere above the knees
THRUSTERS
This is preferably the same weight as the hang power snatches
This should be a load that you could also cycle for 30+ unbroken reps when fresh
DOUBLE UNDERS
Each set is designed to be small and manageable
Choose a number or variation that you can complete ideally unbroken each set
MODIFICATIONS
HANG POWER SNATCHES
Single Dumbbell Hang Power Snatches
Kettlebell Swings
Slamballs
THRUSTERS
Single Arm Dumbbell Thrusters
Dumbbell Goblet Thrusters
Jumping Air Squats
DOUBLE UNDERS
Reduce Reps
45 Single Unders
30 Seconds of Practice
Double Taps
Line Hops
STRATEGY
BARBELL MOVEMENTS
The total reps on the barbell will likely provide the biggest challenge of the workout
This is especially true for the opening round of 18
Look to approach the first two rounds with intelligent intensity, as this will help you sustain your efforts through the last two rounds
Consider the following break-up options for each round:
Round of 18: 9-9 / 6-6-6 / 5-5-4-4
Round of 15: 8-7 / 5-5-5 / 4-4-4-3
Round of 12: 6-6 / 4-4-4 / 3-3-3-3
Round of 9: 5-4 / 3-3-3 / 3-2-2-2
DOUBLE UNDERS
The double under sets are small enough where unbroken sets are manageable throughout
Transition from the barbell to the rope at a speed that allows for unbroken sets
Knowing you’re going to be breaking up the barbell movements into a few sets, look to get your hands on the barbell relatively quickly after finishing your double unders
For Example: If you’re breaking up the round of 15 into 5-5-5, look to finish your double unders and get right to the bar for the opening set of 5 before taking a rest
This “just start” mentality is a nice mental win that helps you keep moving forward in the workout
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