Move

1) Front Squats: Build to a technical set of 3

2) 3 Rounds:
12/9 Calorie Row
12 Dumbbell Front Squats

Directly into…

3 Rounds:
12/9 Calorie Row
12 Dumbbell Deadlifts

Train

1) Front Squats: 3 x 8 building

2) “Tenderloins”

3 Rounds:
12/9 Calorie Row
12 Front Squats @ 155/105

Directly into…

3 Rounds:
12/9 Calorie Row
12 Deadlifts @ 155/105

Stimulus

1) Build to 60% and then continue building for 3 sets of 8

2) Meant to be quick and unbroken, find a steady pace on the rower and attempt all barbell movements unbroken. Max of 70% of 1RM front squat

BONUS QUARTERFINALS PREP

3 Rounds:
16 Pistols
16 Chest-to-bar Pull-ups

Directly into…

3 Rounds:
12 Pistols
6 Bar Muscle-ups