July 9, 2025
Cycle V
Week 4 - Deload
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Skills Warmup
3 Rounds for Quality:
10 Double Kettlebell hang Snatches
15 V-Ups
250m Easy Row
"Lawn Chair"
[For TIme]
5 Rounds:
15 Toes to Bar
12 Alternating DB Snatch
9 Shuttle Runs, 50 ft.
1:00 Rest
-3:00 Rest After Final Round, Into-
2 Rounds:
25 Toes to Bar
25 Alternating DB Snatch
25 Shuttle Runs, 50 ft.
Time Cap: 27 Minutes
Score: Total Time, Including Rest
DUMBBELL
Elite: 70/50 lbs (32/22.5 kg)
Rx: 50/35 lbs (22.5/15 kg)
Intermediate: 35/25 lbs (15/12 kg)
Accessory
3 Supersets:
10 Supinated Grip Ring Rows
20 Single Leg Glute Bridges (10 Each Side)
Rest 1:30 Between Sets
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3 Supersets:
10 Barbell Bent Over Rows
:30 Second Prisoner Superman Hold
Rest 1:30 Between Sets