Focus
- Macro: Gas Pedal
- Expect to see more efforts that challenge your ability to keep the gas pedal down. These will be high-power, short-duration efforts.
- We will also test a 1:00 max-calorie bike, Fran, and Nancy.

- Use the first three sets to increase your range of motion and elevate your heart rate.
- Use the final two sets to dial in your running pace and loading for the overhead squats.

Stimulus & Goals
- 10:00-18:00; 12:00-16:00 for most athletes.
- Light overhead squat loading for sets of 5+ and no missed reps.
- Fast but consistent pace on the runs.
- Classic CrossFit + CAP Benchmark; retest from 241001.

Strategy
- Try to go unbroken on the overhead squats and push the pace to go a little faster than you want to on each run.
- Try to consistently squat snatch the first rep, but note that a missed rep can be costly in terms of time.

Modifications
Run | Distance, substitutions
Overhead squat | Load, reps, front squats, overhead lunges

- Welcome to week three of the second 2025 Strength 1 lifting cycle where we'll continue following the same wave-loading template as our previous cycle. Week five will be a deload week and then in week six, we will test our 1-rep snatch.
- For the percentages, use a recent max or heavy single.
- If the percentage calls for more than a single rep, they are meant to be completed as unbroken (touch-and-go) reps.
- Rest as needed between percentages and waves.

- Scale toes-to-bar range of motion or substitute V-ups as needed.
- Reduce ring support hold duration as needed to complete each effort in 2 sets or less. Consider lowering the rings to allow you to touch the ground for added support.