Jon Colborn

A. Close Grip Bench Press – Quickly build to a double triple, then perform 3×2 @80-90% B. 12 minute EMOM 1 – 3-5 Bar Muscle

A. Snatch – Build to a tough 1.1 B. Back Squat – Quickly build to a tough double, then perform 3×2 @80-90% (refer to the

3RFT 9 Bar Facing Burpees 7 Deadlifts @315/220-lbs 5 Rope Climbs + (5-10 minutes rest) 7 minute AMRAP 20 Dumbbell Push Press @50/35-lbs/hand 40 Double

A. 12 minute EMOM 1-4 – 5 Behind the Neck Split Press 5-8 – 4 Jump to Split 9-12 – 3 Behind the Neck Split

A. Segmented Clean Pull – Every 45-sec x 10 (moderate weight solid positions) + 3 sets: 7 minute Window 600/500m Row – into AMRAP remaining

60 minutes @75% 50 Calorie Assault Bike 3 Turkish Get-Ups/side (light) 50 Calorie Ski Erg 60-sec Ring FLR 50 Calorie Row 5 Jefferson Curls (slow

A. 12 minute EMOM 1-3 – 3 Pressing Snatch Balance 4-6 – 3 Drop Snatch 7-9 – 3 Heaving Snatch Balance 10-12 – 1 Snatch

A. Out of the Hole Front Squat – 3×5 (concentric only); Rest 2-3 minutes between B. Russian Kettlebell Swing – 5×30-sec; Rest 30-sec + 3

A. Push Jerk + Split Jerk – Every 90-sec x 10: 1+1 (TNG) @60-80% B. Strict Pronated Chest-to-bar Pull-Up – Quickly build to a tough

A. Power Clean – Build to a tough 1.1.1 B. Deadlift – Quickly build to a tough triple + 3 sets: 6 minute Window 1.2/0.8