June 2, 2025
Cycle IV
Week 10 of 10 - Test Week
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Weightlifting
3 Position Snatch
Above Knee + Below Knee + Floor
1RM
Speed Squat
Front Squat
EMOM 7
2 Front Squats at 80%
Goal is to stand up as fast as possible. Be explosive.
"Amanda .45"
For Time:
13-11-9-7-5
Muscle-Ups
Squat Snatches
BARBELL
Elite: 135/95 lbs (61/43 kg)
Rx: 115/85 lbs (52/38 kg)
Intermediate: 95/65 lbs (43/29 kg)
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