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  • Writer's pictureJohn Fadel

Tuesday PVX/PVF: Laura

General flow | partner style warm-up

  • :30 row / :30 spidermans each

  • :30 row / :30 reverse lunge w/ reach

  • :30 row / :30 downward dog 


Power clean warm up:

  • 3 Cued reps ¼ squat / finish position 

  1. Focus on sound receiving position 

  • 3 Cued position 1 power cleans 

  1. Focus on arms straight until jump 

  • 3 Cued position 2 power cleans 

  1. Focus on bar staying close 

  • 5 position 3 power cleans each athlete

  1. Focus on timing with jumping before pulling

Power Clean Prep:

On The 2:00 x 4 Sets:

1 Power Clean + 2 Unbroken Power Cleans at 80%



AMRAP 21: 

30/24 Calorie Echo Bike

20 Bar-facing Burpees

10 Power Cleans @ 155/105

Or

5 Power Cleans @ 205/145


After Party 

3 Sets 

12 Barbell front rack step back lunges

25’ DB death march



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