Jon Colborn

12-9-6 Power Cleans @225/155-lbs Muscle Ups + (Rest 5-10 minutes) For Time: 50/35 Calorie Assault Bike 200m Farmers Carry @70/53-lbs/hand + (Rest 5-10 minutes) For

A) Supinated Pull-up: 3, 2, 1, 3, 2, 1 ; Rest 2-3 minutes (heavier each wave) B) Close Grip Bench Press: Build to an 8RM,

A) Power Clean: Build to a tough 1.1 B) Back Squat: 3, 2, 1, 3, 2, 1 ; Rest 2-3 minutes (heavier each wave) +

30 minute EMOM @70% 1 – Assault Bike 2 – Lizard Crawl 3 – Row 4 – Inch Worms 5 – Ski Erg or Jog

A) Strict Press: 3, 2, 1, 3, 2, 1 ; Rest 2-3 minutes (heavier each wave) B) Pendlay Row: Build to an 8RM, then perform

A) Hang Snatch + TNG Snatch: 5×1+1; Rest 2 minutes (moderate load, good positions) B) Clean Deadlift:  3, 2, 1, 3, 2, 1 ; Rest

Every 5 minutes for 20 minutes (4 Sets) 5 Bar Muscle Ups 10 Overhead Squats @115/80-lbs 5 Deficit HSPU (tough) 20 Calorie Assault Bike +

A) Supinated Pull-up:  4, 2, 4, 2, 4, 2; Rest 2-3 minutes (heavier each wave) B) Close Grip Bench Press: 4×6-8 @30X1 Tempo; Rest  2

A) Clean Pull + TNG Clean: 5×2+1; Rest 2 minutes (moderate load, good positions) B) Back Squat:  4, 2, 4, 2, 4, 2; Rest 2-3

20 minutes @70% Assault Bike *Every 15/10 Cals perform 10 Scap Pull-Ups and 30-45-sec Ring FLR + 20 minutes @70% *Every 15/10 Cals perform 30-45-sec