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  • Writer's pictureJohn Fadel
    • Aug 10
    • 1 min read

Friday Pivot X: 6am,9:15am, 4:30am

With An Empty Barbell:

5 Good Mornings

5 Strict Presses

5 Deadlifts

5 Power Cleans

5 Front Squats

5 Squat Cleans   

5 Clean & Jerks

With A Light Weight:  

5 Clean & Jerks  

With A Moderate Weight:  

3 Clean & Jerks

*Build to 65% hitting 3-4 reps each weight jump


Clean + Jerk

3 Sets [Building To Heavy]:

10 Clean & Jerks

*Rest 1-2 Minutes Between Sets

*Start First Working Set @ 65%


- Clean reps can be performed as power cleans or squat cleans. Jerk reps can be performed as push jerks or split jerks.

- Reps should be performed touch and go.

- Use 1 barbell and swap out the weights. Clips/collars should be used for every lift.

- Score: Loading of heaviest unbroken set of 10.

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"Clean Freak"

AMRAP 12:

2 Squat Cleans* 135 / 95 lb

40 Double Unders

8 Toes to Bar

*Add 2 Squat Cleans Every Round


3 rounds of : 15 min cap

60ft farmer/OH carry 50/35

10Heavy bench press 60/35

10pistol squats












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