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  • Writer's pictureJohn Fadel

Wednesday PVX/PVF

A) 2 Rounds:

1:00 Echo Bike

10 Air Squats

1:00 row

10 Push-ups


B) 1 Round:

100ft Per Arm Single-arm Overhead Carry

10 Tempo lunges

20 Hanging Scap Retractions

10 Diver Bomber Push-ups

10 Squat jumps

100ft Per Arm Single-arm Overhead Carry



Squat or power clean

Set 1: 3 Cleans @ 60%

Set 2: 2 Cleans @ 75%

Set 3: 2 Cleans @ 80%

Set 4: 2 Cleans @ 82%

Set 5: 2 Cleans @ 85%

Set 6: 1 Clean @ 88%

Set 7+: Heavy Single Attempt •

every 2 min


"Wittman"

Solo or Parnter

Each person completes the allotted work before going into the next. You can work at the same time.

7 Rounds For Time (30 Minute Cap):

15 Kettlebell Swings or DB hang power snatch 53 / 35 lb

15 Power Cleans 95 / 65 lb

15 Box Jumps (24"/20")





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