Jon Colborn

A. Jerk (from blocks) – Build to a tough 1.1.1 for the day resting 5-10-sec between single + Rope Climbs – 15 For Time +

A. High Hang Snatch + Snatch Balance – 4×3+3 (light technical focus) B. Snatch – Establish a max for the day (no more than three

A. Clean and Jerk – Build to a heavy single for the day *not a max* B. Clean and Jerk – 3×3+1 @70%, 3×2+1 @80%,

A. Every 90-sec x 10 – 2 TNG Push Jerk @70-80% B1. Strict Muscle Up – 4×3-5*; Rest 30-sec B2. Rope Pull – 4×50′; Rest

60-90 minutes Bike, Ski, Row or Swim (single or a combination) + Skill work and movement practice of choice + Locomotion work (ideas below) https://www.youtube.com/watch?v=ufAUAYrxfIY

A. Deadlift – Build to a 3RM with a reset  B. Deficit Double Overhead Deadlift (no hook) – 3×10-12; Rest 2 minutes + 8 minutes @85%*

A. Behind the Neck Split Jerk – Build to a tough set of three for the day B. Behind the Neck Split Jerk – 5×3

A. Snatch – Build to a heavy single for the day *not a max* B. Snatch – 3×3 @70%, 3×2 @80%, 3×1 @90% of ‘A’ C.

A. Clean and Jerk – Build to a heavy 2+1 for the day B. Clean and Jerk – 5×1+1 @90% of ‘A’ + For Time:

A. 10 minute EMOM – 3 TNG Push Jerk @65-75% B1. Strict Muscle Up – 4×2-4; Rest 30-sec B2. Front Lever Negatives – 4×1.1.1-sec; Rest