Jon Colborn

A. Power Snatch + Hang Snatch + OHS – E2OM x 8 (Build in weight start moderate) B1. Back Squat – 5×5 @31X1; Rest 2

PM 18.1 Warm Up 5-10 minute Bike/Row/Ski/Combo (easy pace) + into Dynamic movement prep + into 2x 5-8 Bottoms Up Half Kneeling Press 10-15 Banded

For Monday those doing an open repeat do the following: E2OM x 20 (40 minutes) 1 – 1 Legless Rope Climb + 1 TGU/arm 2

18.1 20 Min AMRAP 8 Toes to Bar 10 DB Hang Clean + Overhead @ 50/35lbs (5/side) 14/12 Cal Row + 20 minute Assault Bike

5 minute Assault Bike warm up + 5 minute movement warm up + 60 minutes @70% 2 minute Assault Bike (forward) 2 minute Assault Bike

A. Power Snatch + OHS + TNG Squat Snatch + OHS – Build to a fast technical complex in 10 minutes B. Banded Deadlift –

  A. Split Jerk – Build to a heavy 1.1 for the day use blocks B. E2OM x 5 (10’) 5 TNG S2OH (moderate) 5

A. Clean – Build to a heavy double in 10 minutes + 10’ AMRAP 3 Muscle Ups 5 Squat Snatch @115/75-lbs + For Time: 21-15-9

A. Half Kneeling Pallof Press – 3×30-sec/side B. Close Grip Bench Press – 3, 2, 1, 3, 2, 1 (Wave load build to a heavy single

A. Snatch + Low Hang Snatch – Build to a heavy set in 10 minutes B. One and Quarter Front Squat – EMOM 10 minutes @75-85% +