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  • Writer's pictureJohn Fadel

Monday PVF/PVX: Fran

Set 1: 3 Front Squats @ 70%

Set 2: 3 Front Squats @ 75%

Set 3: 3 Front Squats @ 80%

Set 4: 3 Front Squats @ 80%

Set 5: 3 Front Squats @ 80%

3 Second Bottom Pause On All Reps Rest 2 Minutes Between Sets


Strict Weighted Pull-up 

On the 1:30 x 5 Sets: 

4-4-4-3-2

Score: Total Load 


"Fran" [BENCHMARK]

21-15-9: 

Thrusters (95/65) 

Pull-ups 

Time Cap: 8 Minutes


After Party 

30-15

Empty barbell strict press 

Empty barbell snatch grip bent over row 

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