October 22, 2025
Cycle I
Week 8 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
2 at 70%
2 at 75%
2 at 80%
1 at 85%
3 at 73%
2 at 78%
1 at 83%
1 at 88%
1 at 90%
Percentages based on 1RM power snatch.
Deadlift
Deadlift
3 Sets:
3 Reps at 104% of 5 Rep Max
"Elevensies"
11 Rounds for Time:
11 Deadlifts
11 Bar Facing Burpees
11 Toes to Bar
Score: Time
BARBELL
Elite: 185/135 lbs (84/61 kg)
Rx: 155/105 lbs (70/48 kg)
Intermediate: 115/85 lbs (52/38 kg)
Engine - Endurance
17:00 Bike Erg
17:00 Row
- 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.