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  • Writer's pictureJohn Fadel

Wednesday PVF/Partner edition.

A) 3 min Echo Bike or 3 min row or Ski (start easy and build your pace each minute)

B) 2 Rounds:

100ft Per Arm Single-arm Overhead Carry

10 Split Squats (knee over toes as much as possible)

20 Band Pull-aparts

1:00 HS Hold Against The Wall


Push Press

On the Minute x 6 Sets:

2 Push Press at 85%


On the 2min

Take 5 Sets to Build to a Heavy Complex:

1 Squat Clean

1 Hang Squat Clean from below the knee

1 Hang Squat Clean from above the knee

1 Jerk

• Rest As Needed

• If you don't take all 5 sets to build to your heavy, complete the remaining sets at 90% of your heavy.


For Time:

You go I go

1 min between rounds.

8-6-4-4-6-8 Clean & Jerks

12-10-8-8-10-12 Alternating Single Leg Squats (total) option: Box Jumps


Athletes 95/65 lb barbell

OPEN/QUARTERS Athletes: 135/95 lb barbell

• SEMIS/GAMES Athletes: 155/105 lb barbell



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