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  • Writer's pictureJohn Fadel

Wed PVF

Power Clean

[WAVE 1]

5 Power Cleans @ 75%

4 Power Cleans @ 78%

3 Power Cleans @ 80%

2 Power Cleans @ 83%

1 Power Clean @ 85%

[WAVE 2]

5 Power Cleans @ 78%

4 Power Cleans @ 80%

3 Power Cleans @ 83%

2 Power Cleans @ 85%

1 Power Clean @ 88%

1:30 x10 rounds


6 Rounds (with a Partner) for Time

30 Weighted Sit-Ups (25/15 lb)

30 Deadlifts (225/150 lb) 30 DB Push Press (50/35 lb)

30 calorie Air Bike

Non-working partner must be in Plank Hold (off forearms) for working partner to accumulate reps.


*Partition reps between partners as needed. Only count reps while the non-working partner is holding Plank. This will be challenging since you will both be working the whole time! Use one dumbbell for sit ups.

*No Partner no problem. Split the reps in half :30 plank hold between each moment.

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