Jon Colborn

A. Snatch + Hang Snatch – Build to 1+1 B. Front Squat – Build to a tough set of five for the day + 10

A. No Contact/Feet Snatch + Hang Snatch – 10×1+1; rest 60s *technical focus + 4 sets 20-sec Max Power Snatch + Hang Power Snatch (115/75)

60-90 minutes easy cyclical work

For Time: 10-8-6-4-2 Muscle Ups 12/9 Calorie Assault Bike between + (rest 5 minutes) + 10 minutes @85% 6/6 Single Arm Dumbbell Overhead Squats (50/35)

A. 3 sets 30-sec Max Calorie Assault Bike 2:30 Rest B. For Time 30 alt Pistols 75′ Handstand Walk 20 alt Pistols 50′ Handstand Walk

For Time 1000m Row 75 Wallball (20/14) 30-50 HSPU* 75 Wallball (20/14) 1000m Row *Choose a HSPU volume that will allow you to complete the

A. No Contact Clean + Hang Clean – 10×1+1; rest 60s *technical focus B. Deadlift – 2×10 @30X1 C. 5 sets Max T2B (-5) Rest

12 minute EMOM 1 – 45-sec Cartwheel/Round Off Practice 2 – 45-sec Weighted Pistol Practice 3 – 45-sec Single Unders + 6 minutes Assault Bike

A. Press – Build to a tough five then 2×5 @90%; rest 2-3 minutes between sets B1. Strict Muscle Up – 5×1.1.1.1.1; rest 30-45-sec B2.

A. 10 minutes practice Pistols Handstand Walk B. Every 90-sec x 10: 15-sec Assault Bike @95%+ C. 5 sets 100′ Double Kettlebell Front Rack Carry