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  • Writer's pictureJohn Fadel

Wed PVF

Front Squat + Strict Press

5 Sets [Building to Heavy]:

*Strict Press Start First Working Set @ 70%

Set 1: 5 Front Squats @ 50%

3 strict press

Set 2: 4 Front Squats @ 60%

3 strict press

Set 3: 3 Front Squats @ 70%

3 strict press

Set 4: 2 Front Squat @ 75%

3 strict press

Set 5: 1 Front Squat @ 80%

3 strict press

3min x 5 sets

*Athletes should start with the front squat, then adjust weight for the strict press.

*Might be smart to put the strip press weight on first and then front squat and weight


AMRAP (with a Partner) in 20 minutes

  • 10 Power Cleans (185/135 lb)

  • 10 Chest-to-Bar Pull-Ups

  • 10 Slam Balls (40-50/30 lb)

  • 10 Strict Toes-to-Bar

  • 100 Double-Unders

One partner works at a time (“you go, I go” format). Break up the work between partners as needed.



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