April 7, 2025
Cycle IV
Week 2 of 10
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Weightlifting
Hang Snatch
3 at 72%
2 at 77%
2 at 82%
2 x 1 at 85%
Percentage based on 1 rep max snatch.
Speed Squat
Front Squat
EMOM 10
2 Front Squats at 65%
Goal is to stand up as fast as possible. Be explosive.
"Double Dare"
4 Rounds for Time:
3 Rope Climbs
15 Overhead Squats
15 Bar Facing Burpees
1 Minute Rest Between Rounds
Score: Total Time Including Rest
BARBELL
Elite: 135/95 lbs (61/43 kg)
Rx: 115/85 lbs (52/38 kg)
Intermediate: 95/65 lbs (43/29 kg)
Muscle-Up Stamina
5 Rounds:
6 Ring Muscle-Ups
10/8 Calorie Echo Bike
1 Minute Rest Between Rounds
Score: Slowest Round
Accessory
A. Bent Over Barbell Row, 5 x 5 (Final rep with 5 second hold at top and 5 second negative.)
B. Banded Strict Pull-Up, 4 x 12-15 Unbroken
C1. Single Kettlebell Upright Row
C2. Ring Face Pull, 4 x 8-10
Engine30-45 Minute Zone 2
Run/Row/Bike/Ski
Your choice of which discipline.