1 set:
10 alternating Samson stretches
5 push-ups to down dog
10 alternating Cossack squats
5 push-ups to down dog
20 high knees in place

1 set:
10 shoulder presses
10 air squats
:30 single-unders

1 set:
10 push presses
10 front squats
:30 jump rope (athlete's choice)

1 set:
10 thrusters
:30 double-unders

- RX -
5 rounds for time:
50 double-unders
10 thrusters (65/95 lb)

- INTERMEDIATE -
5 rounds for time:
30 double-unders
10 thrusters (55/75 lb)

- BEGINNER -
5 rounds for time:
30 single-unders
7 thrusters (35/45 lb)

- MASTERS 55+ -
5 rounds for time:
35 double-unders
10 thrusters (45/65 lb)

1 set:
:30 calf foam roll/side
:30 tibialis anterior foam roll/side

For load:
Snatch, clean, or jerk:
5 reps x 2 sets at 50-60%
4 reps x 3 sets at 60-70%
3 reps x 2 sets at 65-75%

- Welcome to week eight of our Strength I cycle. This is the final week of this cycle and it is considered a de-load week.
- Next week, we will switch to the 2025 weightlifting cycles.
- Use the same 1-rep-max to find your percentages.
- Take the jerks from a rack, and rest as needed between sets.

5 rounds for time:
50 double-unders
7 double-DB thrusters (35/50 lb)