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  • John Fadel

Saturday Mix

OH Squat/option Back squat &

10 Bicep curls 30/15#

On the 2:00 x 7 Sets:

Set 1: 7 Reps @ 65%

Set 2: 7Reps @ 68%

Set 3: 5 Reps @ 70%

Set 4: 5 Reps @ 73%

Set 5: 3 Reps @ 75%

Set 6: 3 Reps @ 78%

Set 7: as many reps as possible @65%

*All Percentages Based Off 1RM Back Squat


3 Rounds For Time:

1st round

28 pistol Squats

15 pull ups

10 Hang Power Cleans 175 / 115 lb

2nd round

28 DL 175/115

15 pull ups

10 Hang Power Cleans 175 / 115 lb

3rd round

14 pistols & 14 DL

15 pull ups

10 Hang Power Cleans 175 / 115 lb

Time Cap: 18 Minutes

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