- Welcome to week three of the next 2025 Strength 1 lifting cycle. We'll continue working on the clean and jerk following a wave-loading template. Week five will be a deload week and then in week six, we will test our 1-rep clean and jerk.
- Use a recent max or heavy single for your percentages.
- 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 next 2025 Strength 2 lifting cycle where we focus on the shoulder press.
- 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.

- Finish each carry in less than 1 minute.
- Record the heaviest unbroken carry.
- Build up to the heaviest sandbag/object that you can successfully carry for 50 meters. If you only have one or two heavy bags/objects, use those.
- If your arms are long enough, try interlocking your fingers or grabbing the wrist of the other arm to help you hang on to the object for longer.
- Sandbag modification: Load, dumbbell or kettlebell front-rack carry, barbell front-rack carry.

- Advanced athletes should try to complete each set unbroken. If you fail an attempt, go back to the start.
- Reduce the distance as needed to accommodate your ability.

- 22:00-27:00.
- Conditioning through various places and positions on the bike.
- :40-:55 on the 500-meter sprints.
- No more than 4:30 spent on any interval.
- Start at a conversational pace and build into a full sprint.
- Seamlessly perform the entire interval as one cohesive ride without stopping to transition to the next position.
- 500 meters | easy to moderate pace target time = 1:00-1:20
- 500 meters | sprint pace target time = :40-:55
- 1000 meters | standing bike pace target time = 1:40-2:05
- Bike modification: row or ski half the distance.