Jon Colborn

A. Snatch – 6×2 @80-90%; rest 2 minutes (rest 5-10-sc between reps) B. Back Squat – Build to a tough five then 2×5 @90%; rest

For Time 20/15 Calorie Assault Bike 10 Power Snatch (115/75) 20 T2B 20/15 Calorie Assault Bike 15 Power Snatch (95/65) 15 T2B 20/15 Calorie Assault

A. No Contact/Feet Snatch – 10×2; rest 60s *technical focus Bi. Deadlift – 2×10 @30X1 Bii. Clean Deadlift – 1×10 (reset each rep) *same protocol

12 minute EMOM 1 – 45-sec Box Handstand Walk 2 – 45-sec Paused Pistol Practice 3 – 45-sec Single Unders + 6 minutes Assault Bike

A. Press – Build to a tough eight then 2×8 @90%; rest 2-3 minutes between sets B1. Strict Muscle Up – 4×1.1.1.1.1; rest 30-45-sec B2.

A. 10 minutes practice Weighted Pistols Wall Facing Shoulder Taps B. Every 75-sec x 10: 10-sec Assault Bike @95%+ + 8 sets 30-sec Ski Erg

A. Clean and Jerk – 5×2+1 @75-85%; rest 2 minutes (rest 5-10-sc between Cleans) B. Back Squat – Build to a tough eight then 2×8

4RFT Run 200m 5 Double Kettlebell Cleans (53/35-hand) 10 Double Kettlebell Front Squats (53/35-hand) Run 200m 5 Double Kettlebell Shoulder-to-overhead (53/35-hand) 10 Double Kettlebell Front

A. No Contact Clean – 10×2; rest 60s *technical focus Bi. Deadlift – 2×10 @30X1 (moderate weight, switch grip on second set); rest 2-3 minutes

12 minute EMOM 1 – 45-sec Freestanding Handstand Practice 2 – 45-sec Candle Stick to Narrow Squat/Pistol 3 – 45-sec Single Unders + 6 minutes