Move

1) Bench Press: Build to technical set of 5

2) 15 Minute AMRAP:

600/500m Bike
10 Deadlifts
10 Elevated Push-ups
1 Min Rest

Train

1) Bench Press: 5-5-Max Reps-1
@ 75-75-75-85%

2) “Charley Horse”

5 Rounds For Time ( 20 Min Cap):
200m Run (Or 600/500m Echo Bike)
10 Deadlifts @ 245/165
15 Push-ups

Stimulus

1) First three sets are done at 75% with your third set for 10+ reps (before failure). Final set is for one rep at 85%

2) Aiming to complete each round in roughly 3 minutes, with deadlifts and push-ups completed unbroken or to a maximum of 3 sets

BONUS QUARTERFINALS PREP

5 Push Press @ 75%
5 Push Press @ 75%
Max Reps Push Press @ 75%
2 Split Jerks @ 80%
2 Split Jerks @ 80%
2 Split Jerks @ 80%