Move

1) 2 Hang Power Cleans + 2 Push Presses
Build to technical load

2) 25 Minute AMRAP:
600/500m Echo Bike
250/200m Row
1 Min Rest

Train

1) 1 Clean & Jerk: Every 90s x 6
Build to 80%

2) “Jerry Intervals”

6 Rounds (30 Min Cap):
400m Run
500/450m Row
Rest 1 Min Between Rounds

Stimulus

1) Starting around 50%, build as high as 80% and stay there for remaining rounds. Should be able to do 2+ clean & jerks at this weight without dropping the bar

2) Goal is to complete the 6 rounds in under 30 minutes, this may turn into a 30 minute AMRAP or 5 rounds for time. Reduce distances as needed, substitute the 400m run for a 1200/1000m Echo bike

Quarterfinals Prep

Snatch: Build to a heavy double for the day

4 Rounds For Quality:
50’ Handstand Walk
6/4 Ring Muscle-ups
8 Wall-Facing HSPU