Jon Colborn

A. Press – Build to a tough ten then 2×10 @90%; rest 2-3 minutes between sets B1. Strict Muscle Up – 3×1.1.1.1.1; rest 30-45-sec B2.

A. 10 minutes practice Handstand Plate Walks Candlestick to Pistol B. 10 minute EMOM: 7-sec Assault Bike @95%+ C. 5 sets 100′ Sandbag Carry (tough)

A. Snatch – 5×3 @75-85%; rest 2 minutes (rest 5-10-sc between reps) B. Back Squat – Build to a tough ten then 2×10 @90%; rest

For Time 90 Wallball (20/14-lbs) 60 Dumbbell Hang Clean and Jerk (50/35lbs)* 30 Burpee Box Jump Overs (24/20″) 90 Goblet Squats (50/35-lbs) 60 Dumbbell Hang

A. Every 90-sec x 12 1-4 – 3-Pos Muscle Snatch 5-8 – 3-Pos Power Snatch 9-12 – 3-Pos Snatch + 7 minute Window 300/250m Ski

A. Clean – 3, 2, 1, 3, 2, 1; rest 2-3 minutes + For Time – 3 Rounds of 15 Power Cleans (135/95-lbs) 15 Toes

12 minute EMOM 1 – 45-sec Cartwheel/Round Off Practice 2 – 45-sec Weighted Pistol Practice 3 – 45-sec Single Unders + 6 minutes Assault Bike

A. Jerk – 3, 2, 1, 3, 2, 1 – rest 2-3 minutes (use blocks) B. For Time: 15/10 Strict Muscle Ups Compare to 181217

A. Power Snatch – Build to a tough single for the day B. Power Snatch – Every 20-sec x 18 (6 mins); 1 rep @70%

Warm Up and Prep + 21-18-15-12-9-6-3 Deadlifts (225/155-lbs) Shoulder-to-Overhead (115/75-lbs) Lateral Burpee Over Bar