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  • Writer's pictureJohn Fadel

Tuesday PivotX & PVF

Hang Power Snatch

Option: Hang Power cleans

&

Strict Weighted Pull-ups:

Every 2min x7

Set 1: 4 Hang Power Snatch @ 70%

3 Weighted Pull-Ups

Set 2: 3 Hang Power Snatch @ 76%

3 Weighted Pull-Ups

Set 3: 2 Hang Power Snatch @ 82%

3 Weighted Pull-Ups

Set 4: 4 Hang Power Snatch @ 73%

3 Weighted Pull-Ups

Set 5: 3 Hang Power Snatch @ 79%

3 Weighted Pull-Ups

Set 6: 2 Hang Power Snatch @ 85%

3 Weighted Pull-Ups

Set 7: 1 Hang Power Snatch @ 90%

3 Weighted Pull-Ups


*Percentages Based On 1RM Power Snatch

- All sets should be completed unbroken.

- Score: Enter the loading of sets 5,6,7 only

For The Weighted Pull-Ups

Build To Heavy Set of 3

- Use a weight belt or squeeze a dumbbell between the legs.

- Reps should be completed unbroken.

- If you are unable add any weight, use bands.

- Athletes will build to a 3-rep max.

- Score: Enter Heaviest Set Of 3


"Dumbfounded"

3 Rounds x AMRAP 6:

30 Dumbbell Snatches 50 / 35 lb

600 Meter Run (curb & back 3 times)

Max Rope Climbs (15ft.) see modifications

Rest 2 Minutes Between Rounds.


Modifications:

  • ROPE CLIMBS

    1. Reduce Height

    2. 5 Strict Pull-Ups = 1 Rope

    3. 5 Toes To Bar = 1 Rope

    4. 6 Alternating Dumbbell Plank Rows = Rope

    5. 10 ring rows = 1 rope climb



- Overview: In this interval style workout, athletes will be challenged to push the first 2 movements in order to bank some time for the rope climbs.

- Dumbbell Snatches: Reps should be completed in 1:30 or less. Athletes should switch hands every rep.

- Run: The 800m run should take 4:30 or less to complete each round.

- Rope Climbs: Each rope climb should take 30s or less to complete. 1 rep will be credited when the athlete touches the 15ft. mark with one hand.

- Score: Enter fully completed rope climb reps each round.






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4 Comments


Nicole NeVille
Nicole NeVille
Aug 30, 2023

72# snatch

3 rope climbs+15 ttb 30#

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John Fadel
John Fadel
Aug 29, 2023

175# Snatch


15 rope climbs -50db

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Jen Shields
Aug 29, 2023

100# snatch


35# DB, .5 mile bike

80 plank rows= 14 reps

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John Fadel
John Fadel
Aug 29, 2023
Replying to

Good job Jen!

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