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  • Writer's pictureJohn Fadel

Wednesday PVF: Partner Edition

General Warm Up (6 Minutes) (3-9)

Tabata Flow (:20 on / :10 off)

  • Get out AbMats 

  • 3 Rounds 

  • Bike

  • Abmat sit ups 

  • Alternating lunge to knee pull 

  • Quick ups 

  • Single unders 


Power Cleans

Set 1: 3 Power Cleans @ 50%

Set 2: 2 Power Cleans @ 60%

Set 3: 2 Power Cleans @ 70%

Set 4: 1 Power Clean @ 75%

Set 5: 1 Power Clean @ 80%

Set 6: 1 Power Clean @ 85%

Set 7: 8 Power Cleans For Time @ 87%

Rest 1-2 Minutes Between Sets


WORKOUT

"Hanginaround" Partner WOD

Work spilt however you want . "you go I go"

5 Rounds For Time: 

40 cals Bike

60 Double Unders 

30 AbMat Sit-ups 

‍10 Hang clean and Jerks 135/95


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