Jon Colborn

EMOM 8 minutes 1 – 15-sec Assault Bike (build to max last 3-sec) 2 – 200′ Sandbag Carry (tough) + (Rest 5 minutes) EMOM 8

30-45 minutes of outdoor activity

A. 9 minute EMOM 1-3 – 3 Behind Neck Push Press 4-6 – 2 Behind Neck Push Press 7-9 – 1 Behind the Neck Push

A. No Hook No Feet Snatch – Every 30-sec x 10 (moderate weight good speed and positions) B. Out of the Hole Front Squat –

10 minutes @85% Row 250m 3 Power Cleans (tough) Row 250m 3 Shoulder-to-Overhead (tough) *Use loads that are tough for all sets but doable –

A. Split Jerk + Push Jerk – Every 90-sec x 10: 1+1 (TNG) @70-80% B. Strict Pronated Chest-to-bar Pull-Up – Quickly build to a tough

A. Power Clean – Build to a tough 1.1 B. Deadlift – Quickly build to a tough double C. Rear Foot Elevated Split Squat –

18 minutes @75% Row 2K -into- 0.5/.4 Mile Assault Bike 20 NPUB + 9 minute EMOM 1 – 5 KB Snatch + 5 KB OHS

A. Push Press – Quickly build to a tough double, then perform 3×2 @80-90% B. 18 minute EMOM 1 – 3-5 Bar Muscle Ups 2

A. Heaving Snatch + Snatch Balance – EMOM 8 minutes: 1+1 (prioritise speed) B. Box Squat – Quickly build to a tough double, then perform