top of page
  • Writer's pictureJohn Fadel

Friday PVX

Squat Cleans

In between each set three strict pull ups with a three second tempo descent.

Set 1: 3 Squat Cleans @ 70% 206LB

Set 2: 2 Squat Cleans @ 75% 224LB

Set 3: 1 Squat Clean @ 80% 242LB

Set 4: 3 Squat Cleans @ 70% 215LB

Set 5: 2 Squat Cleans @ 80% 233LB

Set 6: 1 Squat Clean @ 85-90% 251LB

Every 2:30 x6

If it's there: go for your 1RM squat clean


3 Rounds For Time (30 Minute Cap):

30 Squat Cleans 95 / 65 lb

30 Pull-ups

800 Meter Run

-scaled version partition out however you want.

This workout is in honor of U.S. Navy Chief Petty Officer Mark Carter, 27, of Fallbrook, California, who was killed during combat operations in Iraq on December 11, 2007.

- Overview: In this hero workout, athletes will need to be smart about their strategy on the barbell and pull-up bar as grip and shoulder fatigue can creep in early if not careful.

- Squat Cleans: Loading should not exceed 55% of your 1RM squat clean. Reps should take 3:00 or less to complete each round.

- Pull-Ups: Reps should be completed in 2:00 or less.

- Run: Each run should be completed in 5:00 or less.

- Score: Total Time

62 views0 comments

Recent Posts

See All

Tuesday PVF/PVX : Mambo No. 5

Workout Power Clean Every 2min x 5 Build to 80% Then Max Repetitions of Power Cleans @ 80% * To Technical Failure ‍ "Mambo No. 5" AMRAP 5: Buy-In: 40/28 cal 9 Power Cleans (95/65) 21 Double Unders ‍ R

Weekly Overview

We have MURPH to start the week off. Switching this week out a little bit to accommodate for the big MURPH day. Strength cycle on the new movements Power clean, Bench and Front squat. Week 1 starting


bottom of page