Jon Colborn

A) Power Clean: Build to a tough single for the day B) Deadlift: Build to a tough 2.2.2 (rest 5-10-sec between cluster sets); Rest 2-3

60 minute E2OM @70% (5 rounds) 1 – Assault Bike 2 – Bear/Crab Crawl 3 – Row 4 – Forward/Reverse Walking Lunges 5 – Ski

A) Push Press: Build to a tough 2.2.2 (rest 5-10-sec between cluster sets); Rest 2-3 minutes between attempts Then perform 3×4-6 @90% of the heavy

A) Hang Snatch: 5×2; Rest 2 minutes (moderate load, good positions) B) Back Squat: Build to a tough 2.2.2 (rest 5-10-sec between cluster sets); Rest

21-15-9 Power Snatch @85/55-lbs C2B Pull-Ups + (Rest 5-10 minutes) For Time: 35/30 Cal Ski Erg 30 Burpee to 6″ target 40 Dumbbell Overhead Squats

A) Supinated Pull-up: 2, 1, 2, 1, 2, 1 ; Rest 2-3 minutes (heavier each wave) B) Dumbbell Z-Press: 3×10-15 + Every 2 minutes for

A) Segmented Clean Pull: 4×1.1; Rest 1 minute (light technical focus) B) Clean Pull + TNG Clean: 5×1+1; Rest 2 minutes (moderate load, good positions)

15 minutes Ski Erg @70% *Every 4 minutes perform 25 Banded Good Mornings + 15 minutes Assault Bike @70% *Every 4 minutes accumulate 60-sec Bar

A) Strict Press: 2, 1, 2, 1, 2, 1 ; Rest 2-3 minutes (heavier each wave) B) Dumbbell Bent Over Row: 3×10-15; Rest 2 minutes

A) Snatch: Build to a tough double B) Clean Deadlift: 2, 1, 2, 1, 2, 1 ; Rest 2-3 minutes (heavier each wave) + 3