Jon Colborn

5 minute Assault Bike warm up + 5 minute movement warm up + 60 minutes @70% 1 Mile Assault Bike Into 2x 25’ Bear Crawl

A. Snatch Balance + Overhead Squat – Build to a tough 1+1 in 10 minutes B1. Strict Press – 4×4 @20X1; Rest 2 minutes B2. Single

A. Power Clean + Thruster – Every 90-sec x 8 (Building) B. Back Squat – 3, 2, 1, 3, 2, 1 @31X1; Rest 2 minutes C.

PM For those not repeating 18.4 A. Snatch – 10 minute EMOM x 1.1 @60-70% (pause in the catch position) B. Front Squat @21X1 Tempo

For Monday those doing an open repeat do the following 30 minutes @70% 500m Row 10 SA Overhead Dumbbell Walking Lunge/side @35/20-lbs 50’ DBall or

18.4 For Time – 9 min CAP 21-15-9 Deadlifts @ 225/155lbs HSPU Into 21-15-9 Deadlifts @ 315/205lbs 50ft Handstand Walk + 20 minute Assault Bike

5 minute Assault Bike warm up + 5 minute movement warm up + 60 minutes @70% 1’ Assault Bike (forwards) 1’ Assault Bike (backwards) 5

A. Behind the Neck Split Jerk – Build to a tough double in 10 minutes B. Banded Deadlift – 1 rep (~70%) EMOM 8 minutes

A. Squat Clean Thruster + TNG Thruster – Every 90-sec x 8 (Building) B1. Back Squat – 2×5 then 3×3 @31X1; Rest 2 minutes B2.

For those not repeating 18.3 A. Power Snatch – 10 minute EMOM x 1.1 @50-60% (pause in the catch position) B. Front Squat @21X1 Tempo