John Fadel
- Jul 28
- 1 min read

Saturday WOD

"Nukes"

AMRAP 8:

2 Rounds :

20/15 cals

10DB Push press 50/35

Then:

Max Deadlifts 225/135. 315 / 225 lb

Directly Into...

AMRAP 10:

2 rounds:

20/15 cals

10 Box step ups

Then:

Max Power Cleans 115/85. 155 / 105lb

Directly Into...

AMRAP 12:

2 rounds:

20/15 cals

20DB curls single DB

Then:

Max Overhead Squats 95/65. 135 / 95 lb

Modifications

DEADLIFTS

- Reduce Loading

- Sub Dumbbells

- Sub Kettlebells

POWER CLEANS

- Reduce Loading

- Hang Power Cleans

- Sub Dumbbells

- Sub Kettlebells

OVERHEAD SQUATS

- Reduce Loading

- Front Squats

- Sub Dumbbells

- Sub Kettlebells

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Monday PVF

Overhead Squat: Option Back squat Set 1: 6 Overhead Squats @ 60% Set 2: 4 Overhead Squats @ 70% Set 3: 2 Overhead Squats @ 80% Set 4: 6 Overhead Squats @ 65% Set 5: 4 Overhead Squats @ 75% Set 6: 2 Ov

Monday PivotX

Overhead Squat Set 1: 6 Overhead Squats @ 60% Set 2: 4 Overhead Squats @ 70% Set 3: 2 Overhead Squats @ 80% Set 4: 6 Overhead Squats @ 65% Set 5: 4 Overhead Squats @ 75% Set 6: 2 Overhead Squats @ 85%

Saturday Work!

Clean Complex On the Minute x 12: 1 Power Clean 1 Hang Squat Clean - All sets should be completed unbroken. - Start at roughly 50-55% of your 1RM power clean and aim to build from there. - Score: Ente