Jon Colborn

60 minutes Bike, Ski, Row or Swim (single or a combination) + Skill work and movement practice of choice (add a new movement in there

A. Deadlift – Quickly build to a heavier triple than last week (TNG controlled tempo) B. Double Overhead RDL (no hook) – 3×10-12 @2010 Tempo;

A. Behind the Neck Split Jerk – Build to a tough set of four for the day B. Behind the Neck Split Jerk – 4×4

A. Snatch – Build to a heavy double for the day B. Snatch – 3×2 @90% of ‘A’ C. Back Squat – Build to heavier

A. Clean and Jerk – Build to a heavy 3+1 for the day B. Clean and Jerk – 5×1+1 @90% of ‘A’ + For Time:

A. 10 minute EMOM – 3 TNG Push Jerk @60-70% B1. Strict pHSPU – 4×3; Rest 30-sec B2. Ring Support – 4×20-30-sec; Rest 60-sec +

60 minutes Bike, Ski, Row or Swim (single or a combination) + Skill work and movement practice of choice* *Important for you to start identifying

A. Deadlift – Quickly build to a tough triple (TNG controlled tempo) – leave plenty in the tank B. Double Overhead Deadlift (no hook) –

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

A. Snatch – Build to a heavy triple for the day B. Snatch – 3×3 @90% of ‘A’ C. Back Squat – Build to a