- 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.

- Welcome to week three of the second 2025 Strength 2 lifting cycle where we continue to build strength in the back squat.
- Use the same load for sets 4 and 5, but go for more than 3 reps in that final set without pushing to failure.
- Rest as needed between sets.

- Use the heaviest pair of kettlebells possible that allows for a challenging but manageable unbroken 1-minute hold.
- Use an empty barbell on the first set of sumo stance good mornings; add weight as long as the reps stay unbroken and snappy.

- 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.

- 8-10+ calories per round.
- Built-in rest allows you to hit the :30 of work hard every round.
- Test your redline.
- Expect some falloff in the final rounds, but try to keep pushing all the way through.
- Test your capacity and push that redline.
- Make the most of recovery time, using the 30 seconds of rest to slow your heart rate and control your breathing.
- Bike modifications: Row or ski for calories