Jon Colborn

A. Pendlay Row – Build to a tough double for the day B. Close Grip Bench Press – 5, 5, 5+ (aiming for 8-10 reps

A. Power Snatch + Squat Snatch – 5×2+2; Rest 2-3 minutes between (build as able) B. Back Squat – Build to a tough double for

A. 20 minutes 1 – 60-sec Row @75%* 2 – 50′ Lateral Sled Drag (tough, left to right) 3 – 60-sec Row @75%* 4 –

30-60 minutes of easy aerobic work, preferably outside Prep what you need to for a easy weekend that you can focus on open performances.

A.One and Quarter Front Squat – Every 30-sec x 10 (speed and positional focus) B. Snatch High Pull – Every 30-sec x 10 (speed and

A. Push Press – 3, 2, 3, 2; Rest 2-3 minutes (wave loading looking to build to a tough double, TNG) + 10 minutes @85%

A. 3-Pos Squat Clean – Build to a tough complex for the day (High Hang Clean + Hang Clean + TNG Clean) B. Deadlift, 3,

A. 30 minutes 1 – 60-sec Assault Bike @75%* 2 – 100′ Farmers Carry (70/53/hand) 3 – Rest 4 – 60-sec Assault Bike @75%* 5

30-60 minutes of easy aerobic work, preferably outside Prep what you need to for a easy weekend that you can focus on open performances.

A. Paused Power Snatch – Every 30-sec x 10 (pause below knee for three seconds, keep it snappy) B. Paused Power Clean – Every 30-sec