Jon Colborn

A. Back Squat – Build to a tough set of three for the day B. Deadlift – 3×10 (controlled TNG – moderate to tough); Rest

A1. Archer Ring Row – 3×12-16 alt; rest 30-sec A2. Seated Dumbbell Press – 3×8-10 @20X1 Tempo; Rest 2 minutes + 8 minutes @85% 10

A. Clean + Jerk – Build to a tough single for the day; Rest 3 minutes between attempts B. Hang Power Snatch – Every 90-sec

12 minutes 4 minute Row @80-85% – into 8 minutes @85% 10 Handstand Push-ups 10 Dumbbell Box Step Overs (50/35/hand) (24/20) + (5 minutes rest)

A. Heaving Snatch Balance + Snatch Balance + Overhead Squat – 10 minute EMOM *Moderate weight pause in each receiving position B. Push Press –

15 minutes Ski Erg @75% *Every 400m perform 30-45-sec Wall Sit + 20 Air Squat + 15 minutes Assault Bike @75% *Every 0.5 Mile perform

A. 12 minute EMOM 1 – 4 Burpee Ring Muscle Ups 2 – Row Easy 3 – 4 Burpee Bar Muscle Ups 4 – Row

A. Hang Snatch + Snatch – 5 sets (build to something tough for the day); Rest 3 minutes B. TNG Power Clean + Push Jerk

10 minutes @85% 10 Hang Cleans (135/95) 10 Bar Facing Burpees 10/7 Calorie Assault Bike + (5 minutes rest) 10 minutes @85% 10 Thrusters (95/65)

A. Hang Power Clean + Shoulder to Overhead – 12 minute E2OM (6 sets): 3 reps *Moderate load focus on cycling B. Bench Press –