“TRIFECTA”
Gymnastics
Warm up
5 rounds
5 V-ups to alligator roll
12min EMOM alt min
9 false grip ring row
7 low ring muscle up transitions
5 ring dips*
*Go strict ring dips if you can
12min EMOM alt min
4 around the world (2 per side alternating)
2 pull overs
2 perfect bar muscle ups
*If your bar muscle ups aren’t perfect, find a scale or modify to make it perfect
Weightlifting
Muscle snatch
3-3-3-3
Power snatch
2-2-2-2
Snatch balance
1-1-1-1
Firebreathers
“ABBATE”
For time:
1 mile run
21 clean and jerks 155/105
800m run
21 clean and jerks 155/105
1 mile run
U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on December 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Stacie Rigall, son Carson, mother Karen Binion, father Salvatore Abbate, and siblings Dominica Abbate, Elliot Abbate, Valerie Binion, and Kelly Binion.
