October 18, 2025
Cycle I
Week 7 of 9
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Primer
3 Sets For Quality:
8 Single Arm Overhead Kettlebell Drop Lunge
10 Single Leg Banded Glute Bridge Each Leg
- Rest as needed between sets.
- Keep loads light to prime the body.
Clean
Power Clean & Jerk
3 at 65%
2 at 75%
2 at 83%
1 at 88%
2 x 1 at 90%
Percentages based on 1RM power clean.
"Mandy"
12-9-6
Squat Snatch
Ring Muscle-Ups
2 Minute Rest
15-12-9
Overhead Squats
Bar Muscle-Ups
BARBELL
Elite: 155/105 lbs (70/48 kg)
Rx: 135/95 lbs (61/43 kg)
Intermediate: 95/65 lbs (43/29 kg)
Capacity/EMOM 40
EMOM 40 (8 Rounds):
1. 18/15 Calorie Row
2. 15 Toes to Bar
3. 15/12 Calorie Echo Bike
4. 15 Line Facing Burpees
5. Rest
Engine - Power
7 Rounds:
0:45 Bike Erg, Max Effort
3:45 Rest
Score: Total Calories