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  • Writer's pictureJohn Fadel

Saturday PVF/PivotX: 6am,8:30am

Back Rack Lunge: 10-15min

4 Sets For Total Load:

20-16-12-10 Back Rack Reverse Lunges

Rest 1-2 Minutes Between Sets.


- Barbell should be taken from a rack.

- Reps should be completed unbroken each set. Athletes should alternate legs every rep.

- Athletes will choose their own weights.

- Score: Enter weights used for each set.


Modifications:

- Back Squats

- Front Rack Reverse Lunges

- Dumbbell Front Rack Reverse Lunges

- Dumbbell Front Squats



"Maple Syrup"

5 Rounds For Total Time (25 Minutes):

21/15 Calories

12 Burpee Box Jumps (24"/20")

9 Power Snatches 115 / 85 lb

Rest 1 Minute Between Rounds.


- Overview: Athletes should aim to push the pace each round with a minute of rest between rounds. Athletes should keep in mind that 1 minute of rest is not much time so while their pacing should be on the faster side, it should be sustainable.

- Calories should take 1:30 or less to complete.

- Burpee Box Jumps: Reps should be completed in 1:30 or less.

- Power Snatches: Reps should be completed in 1:00 or less.

- Score: Total time including rest.


Modifications:

21/15 CALORIE

- Reduce Calories

- 300m Run

BURPEE BOX JUMPS

- Reduce Reps

- Reduce Box Height

- Burpee Box Step-Ups

- Burpees

- Box Jumps

POWER SNATCHES

- Reduce Loading

- Hang Power Snatches

- Dumbbell Power Snatches

- Kettlebell Swings




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