July 1, 2025
Cycle V
Week 3
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Skills Warmup
3 Rounds for Quality:
25 Ft. Mixed Rack Dumbbell Walking Lunge
14 Alternating Goblet Pistols
250m Easy Row
Stamina Lower
5 Rounds for Quality
10 Goblet Squats
10 Alternating Pistols
200m Easy Bike Erg
Strength
Push Jerk
Set 1: 80% x 1 Rep
Set 2: 80% x 2 Rep
Set 3: 80% x 3 Rep
Set 1: 83% x 1 Rep
Set 2: 83% x 2 Rep
Set 3: 83% x 3 Rep
Set 1: 86% x 1 Rep
Set 2: 86% x 2 Rep
Set 3: 86% x 3 Rep
Percentages based on 3 rep max.
"Unbreakable"
For Time:
15 Unbroken Clean & Jerks
3,000/2,700 Meter Bike Erg
Rest 3 Minutes
12 Unbroken Clean & Jerks
3,000/2,700 Meter Bike Erg
Rest 3 Minutes
9 Unbroken Clean & Jerks
3,000/2,700 Meter Bike Erg
[Every Break]:
500/400 Meter Penalty Lap
For Time:
15 Unbroken Clean & Jerks
3,000/2,700 Meter Bike Erg
Rest 3 Minutes
12 Unbroken Clean & Jerks
3,000/2,400 Meter Bike Erg
Rest 3 Minutes
9 Unbroken Clean & Jerks
3,000/2,400 Meter Bike Erg
[Every Break]:
500/400 Meter Penalty Lap
BARBELL
Elite: 165/115 lbs (75/52 kg)
Rx: 135/95 lbs (61/43 kg)
Intermediate: 95/65 lbs (43/29 kg)
Sprints
6 Sets:
200m Sprint
4 Minute Rest