Move

1) Bench Press: Build to technical set of 5

2) 15 Minute AMRAP:

250/200m Row
10 Box Jumps (Or Step-ups)
10 Deadlifts

Train

1) Bench Press: 5-5-Max Reps-1
@ 77-77-77-87%

2) “Sugar Shack”

For Time (15 Min Cap):
500/450m Row
THEN:
21-15-9
Box Jumps @ 30/24
Deadlifts @ 225/155
THEN:
500/450m Row

Stimulus

1) There are 3 sets at 77% followed by 1 set at 87%. The goal should be to get between 4-6 reps on your set of max reps and you should have at least 2-3 reps in reserve at 87%

2) Buy-in and cash-out of 500/450m Row with 21-15-9 of box jumps and deadlifts in between. Goal should be near unbroken deadlifts (at least the set of 9 as a strategy). Lots of hinging here, set up every time

BONUS QUARTERFINALS PREP

EMOM x 10: 1-5 Wall-Facing (or Strict/Kipping) HSPU