April 14, 2025
Cycle IV
Week 3 of 10
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Weightlifting
Hang Snatch
3 at 70%
2 at 75%
2 at 80%
2 x 1 at 83%
Percentage based on 1 rep max snatch.
Speed Squat
Front Squat
EMOM 10
2 Front Squats at 70%
Goal is to stand up as fast as possible. Be explosive.
"Back and Forth"
2 Rounds For Time:
30 Power Snatch
40 Calorie Row
30 Toes to Bar
40 Calorie Row
2 Minute Rest Between Rounds
Score: Total Time Including Rest
Muscle-Up Stamina
4 Rounds:
6.4 Ring Muscle-Ups
12/10 Calorie Row
50 Double Unders
1:30 Rest Between Rounds
Score: Slowest Round
- The "6.4" is a cluster set of 6 unbroken, a mandatory 10 second break, followed by 4 unbroken. If you're unable to perform the unbroken sets at these reps, reduce the volume to what works for you across all 4 rounds.
Accessory
A. Vested Kipping Pull-Up, 5 x 5.5 (5 second hold at top between clusters.)
B. Feet Elevated Ring Row, 4 x Big Set (Leave 2-3 reps in the tank.)
C. Hand Over Hand Sled Pull, 4 x 50 ft.
Engine
30-45 Minute Zone 2
directly into...
5 Minute Hard Effort
Run/Row/Bike/Ski
Your choice of which discipline.