John Fadel
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  Â
5 Clean & Jerks
With A Light Weight: Â
5 Clean & Jerks Â
With A Moderate Weight: Â
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