“Always remember to choose the positive road” – Jon Gordon
A. Front Squats
5 @ 60, 65, 70, 70% (Focus on positioning)
B. For Time:
27 Unbroken Thrusters, 1 minute rest
27 Burpee Boxjump overs, 2 Minutes rest
21 Unbroken Thrusters, 1 Minute rest
21 Burpee box jumps overs, 2 Minutes rest
15 Unbroken Thrusters, 1 Minute rest
15 Burpee Box jump overs, 2 Minutes rest
9 Unbroken Thrusters, 1 Minute rest
9 Burpee Box jump overs
RX: 95/65 | 24/20
Performance: 95/65 | 24/20
Fitness: 75/55 | 24/20
Fitness Light: 65/45 | 20 burpee step overs
Bonus:
A. Muscle Up Progression Week 4.
1. Ring Up Warm up Routine. If you don’t know it, start the entire progression over at week 1. If you’ve been skipping it, start over at week 1.
2. 8×1 Baby muscle ups (slow speed, work on technique and positioning
3. 5×3 False Grip Pull Ups (fast, palms facing away from you)
4. 5×5 Pause Ring Dips (Explosive push after pause at bottom)
5. 8×1 Baby Muscle Ups at fast speed (put the least amount of weight through your legs as possible
B. Back Squats – 6 @ 65,70,75,80%
C. 75 GHDSU | 75 Back Extensions (do not break it up)