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  • Writer's pictureJohn Fadel

Friday PivotX- 6am,9:15am,4:30pm

Squat Clean

5 Sets [Building to Heavy]:

5 Squat Cleans

*Rest 1-2 Minutes Between Sets

*Start First Working Set @ 60%

Push Press + Box Jumps

Set 1: 8 Push Press @ 55% + 8 Box Jumps (High)

Set 2: 6 Push Press @ 65% + 6 Box Jumps (Higher)

Set 3: 4 Push Press @ 75% + 4 Box Jumps (Highest)

Set 4: 8 Push Press @ 60% + 8 Box Jumps (High)

Set 5: 6 Push Press @ 70% + 6 Box Jumps (Higher)

Set 6: 4 Push Press @ 80% + 4 Box Jumps (Highest)

Rest 1 Minute Between Sets


- Barbell should be taken from a rack. Pair up if needed.

- Reps do not need to be performed touch and go. Athletes can pause overhead or in the front rack between reps. 

- A re-dip under the bar is not permitted.

- Athletes should complete their box jumps immediately following each set of push presses. The height of the box is up to the athlete and will vary depending on the set.

- Score: Loading of last set.


"Evergreen"

AMRAP 10:

15 Wallballs 20 / 14 lb to 10/9ft.

1-2-3...Burpee Pull-ups reps increase each round.



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2 Comments


Layne Caldwell
Layne Caldwell
Aug 18, 2023

115-125-135-145-155 squat cleans

75-95-105-95-105-115 PP

5 rounds wallball/burpee pu

Like

Noel Schenk
Aug 18, 2023

Squat cleans

65-75-85-85-95


Push press

55-65-75-60-70-80


5 rounds wall ball burpee PU

Like
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