“Vision without action is a dream. Action without vision is a nightmare.” – Japanese Proverb
Primer: 3 Rounds: 30 Single Unders | 15 Sit Ups | 200M Row | 10 Goblet Squats
Barbell Warm Up
Strength: Squat Clean + Pausing Push Press
4x 1 Squat Clean + 1 Pausing Push Press + 1 Push Press + 1 Pausing Push Press + 1 Push Press
start at 60% and climb
Four Loko: 4 Rounds on the 4 Minutes
20/15 Cal Row
40 Double Unders
7 Front Squats @ 205/145
*Score is slowest round
Performance: 7 Front Squats @ 165/115
Fitness: 45s of Double Under Practice | 7 Front Squats @ 135/95
Fit Light: 15/10 Cal Row | 80 Single Unders | 7 Front Squats @ 95/65
Bonus:
A. 4x Jerk Drive: 1 Pausing Drive + 2 Regular Drives. Start at 80% and Climb
B. 3x 7 KB Turkish Sit Ups | 20s Dual KB Split Stance Iso Hold (each side) 20s Supinated Grip Dead Hang
C. 3 Rounds: 9 Sandbag Cleans | 50Ft Carry Forward | 50ft Carry Backwards | 12 Sandbag Squats | 50 Ft Carry Forward | 50 Ft Carry Backwards @ 150/100