- Welcome to week one of the next 2025 Strength 1 lifting cycle. The next four weeks will be dedicated to the snatch (power or squat), following the same wave-loading template used for the clean and jerk in our previous cycle. Week five will be a deload week, and then in week six, we will test our 1-rep snatch.
- Use a recent max or heavy single for the percentages.
- If a set calls for more than a single rep, it is meant to be completed as unbroken (touch-and-go) reps.
- Rest as needed between percentages and waves.

- Welcome to week one of the next 2025 Strength 2 lifting cycle, where we shift from the shoulder press to the front squat.
- Use the same load for sets 4 and 5, but go for more than 5 reps in that final set without pushing to failure.
- Rest as needed between sets.

- This should feel like a mini workout that elevates the heart rate with relatively heavy loads to make moving quickly challenging.
- Use a sandbag carry load that gets challenging by the end of the 100 feet, but can always be done unbroken.
- Use a heavier-than-usual kettlebell load for the swings.
- Swing the kettlebell to anywhere around shoulder height.

- Watch the Skin the Cat Progression if you are unfamiliar with the movement.
- Scale the strict pull-ups by reducing the reps, using a band for assistance, or performing ring rows.

- 15:00-20:00 (including rest).
- Hit each distance as hard as possible.
- Go all out on all intervals; this workout will be very challenging if you hit each interval as hard as possible.
- Give yourself time ranges for each distance. For example, plan to finish the 300-meter distance with a :50-1:10 window.
- Try to perform this workout with a buddy or a group for more of a push to keep driving forward.
- Run modifications: 600/750, 400/500, 200/250-m C2, assault, or Echo bike; 300, 200, 100-m row