Move

1) Back Squats: Build to technical set of 5

2) 15 Minute AMRAP:

10 Goblet Squats (or Wallballs)
10/8 Calorie Row
10 Ring Rows (Or 5 Strict Banded Pull-ups)

Train

1) Back Squats: Max Unbroken Reps @ 80%
*work to technical failure

2) “Talladega Nights”

3 Minute AMRAP, No Rest, 5 Rounds:

21 Wallballs @ 20/14
21/15 Calorie Row
Max Strict Pull-ups (must be able to do sets of 5+)

Stimulus

1) Build to 80% in sets of 5 and then do one large set, stopping when it becomes difficult to maintain balance and midline stability

2) Wallballs and row should take roughly 2 minutes, reduce reps for both movements if needed to maintain for all rounds. In the time remaining, complete small sets of strict pull-ups. At the end of the 3 minutes, start over again, repeating for a total of 5 rounds

BONUS QUARTERFINALS PREP

2 Squat Cleans + 1 Jerk @ 74%
2 Squat Cleans + 1 Jerk @ 74%
2 Squat Cleans + 1 Jerk @ higher weight
2 Squat Cleans + 1 Jerk @ higher weight