June 28, 2025
Cycle V
Week 2
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Skills Warmup
3 Sets for Quality:
1,000m Bike Erg
20 Second Top of Dip Support Hold
30 Second Hollow Hold
20 Second Middle of Dip Support Hold
30 Second Hollow Hold
20 Second Bottom of Dip Support Hold
"Just Friends"
21-15-9
Ring Muscle-Ups
Power Snatches
Directly Into...
12-9-6
Bar Muscle-Ups
Squat Snatches
BARBELL
Elite: 135/95 lbs (61/43 kg)
Rx: 115/85 lbs (52/38 kg)
Intermediate: 95/65 lbs (43/29 kg)
Strength
On the Minute x 10 (5 Rounds):
Min 1 - 4 Front Squats
Min 2 - 8 Back Squats
Single barbell, loaded throughout at 60-62% 1RM Front Squat.
Odd-Object
For Time:
21/15 Calorie Echo Bike
5 Rope Climbs (15’)
15 Sandbag Cleans (150/100)
5 Rope Climbs (15’)
21/15 Calorie Echo Bike
Recovery
60-90 Minute Road Bike Ride