October 15, 2025
Cycle I
Week 7 of 9
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Primer
3 Sets For Quality:
8 Overhead Reverse Lunge Each Leg
10 L-Sit Lift Overs
- Rest as needed between sets.
- Keep loads light to prime the body.
Snatch
Power Snatch
3 at 65%
2 at 75%
2 at 83%
1 at 88%
2 x 1 at 90%
Percentages based on 1RM power snatch.
Deadlift
Deadlift
3 Sets:
3 Reps at 93% of 5 Rep Max
"K2"
For Time:
10 Shoulder to Overhead
20 Bar Facing Burpees
30 Deadlifts
40 GHD Sit-Ups
50 ft. Handsstand Walk
600m Run
50 ft. Handstand Walk
40 GHD Sit-Ups
30 Deadlifts
20 Bar Facing Burpees
10 Shoulder to Overhead
Score: Time
BARBELL
Elite: 225/155 lbs (102.5/70 kg)
Rx: 185/135 lbs (84/61 kg)
Intermediate: 135/95 lbs (61/43 kg)
Odd-Object / Strength EMOM
EMOM 16 (4 Rounds):
1. 10 Strict Pull-Ups
2. 10 Dumbbell Bent Over Rows
3. 10 Strict Dips
4. 12/10 Calorie Bike Erg
DUMBBELLS
Elite: 70's/50's lbs (32's/22.5's kg)
Rx: 50's/35's lbs (22.5's/15's kg)
Intermediate: 35's/25's lbs (15's/10's kg)
* Entire piece wearing a vest. 20/14 lbs.
Engine - Endurance
16:00 Ski Erg
16:00 Bike Erg
- To be done at endurance pace, or a 6-7/10 RPE. This is a pace where you are able to be in control the entire time and not spill over.