Jon Colborn

A) Push Press: Build to a tough 2 (rest 5-10-sec between cluster sets); Rest 2-3 minutes between attempts Then perform 3×2 @90% of the heavy

A) Snatch: 5×2; Rest 2 minutes (moderate load, good positions – go TNG) B) Back Squat: Build to a tough 2 (rest 5-10-sec between cluster

10 minute AMRAP 5 Power Cleans @205/145-lbs 10 T2B + (Rest 5-10 minutes) 10 minute AMRAP 5 Strict pHSPU 10 Deadlifts @205/145-lbs + (Rest 5-10

A) Weighted Strict Pronated Chest to Bar Pull-Up: Build to a tough 2.2 (rest 5-10-sec between cluster sets); Rest 2-3 minutes between attempts Then perform

A) Clean Pull + Clean: 5×1+1; Rest 2 minutes (moderate load, good positions) *Pause below knee on both lifts B) Deadlift: Build to a tough

60 minute E2OM @70% (5 rounds) 1 – Single Unders (forwards and backwards) 2 – Assault Bike 3 – Step-Ups (regular and lateral) 4 –

A) Push Press: Build to a tough 2.2 (rest 5-10-sec between cluster sets); Rest 2-3 minutes between attempts Then perform 3×4 @90% of the heavy

A) Snatch Pull + Snatch: Build to a tough single B) Back Squat: Build to a tough 2.2 (rest 5-10-sec between cluster sets); Rest 2-3

30-20-10 Row Calories (F – 21/14/7) GHD Sit Ups Wallball @30/20-lbs + (Rest 5-10 minutes) 3RFT – 3 Rope Climbs* 8 Squat Snatch @135/95-lbs *Choose

A) Weighted Strict Pronated Chest to Bar Pull-Up: Build to a tough 2.2.2 (rest 5-10-sec between cluster sets); Rest 2-3 minutes between attempts B) Pronated