Jon Colborn

5 minute Assault Bike warm up + 5 minute movement warm up + 60 minutes @70% 1 minute Bear Crawls 1 minute Crab Crawls 2

A. Deadlift – 3, 2, 1, 1, 1 (build to a heavy single for the day) B. Power Snatch + Hang Power Snatch + Overhead

A. Split Jerk – Build to a tough single from rack B. Push Press – 3, 2, 1, 3, 2, 1 (Wave load build to a

A. Clean + Low Hang Clean – Build to a heavy single in 10 minutes B. Back Squat – 3, 2, 1, 3, 2, 1

A. Snatch + Overhead Squat (x2) – Build to a heavy set in 10 minutes B. Front Squat – EMOM 10 minutes – 2 reps

5 minute Assault Bike warm up + 5 minute movement warm up + 60 minutes @70% 3 minutes Assault Bike 1 minute Light RKBS 1

A. Snatch Grip Deadlift – 2, 1, 2, 1, 2, 1 (build heavier each wave) B. Power Clean + Hang Power Clean + Hang Squat

A. Split Jerk – EMOM 10 minutes perform 2 reps (build every second set) B. Push Press – 5×3 @80-90% of last weeks heavy three

A. Power Clean + Front Squat + Jerk – Build to a heavy complex in 10′ B. Back Squat – 5×3 @80-90% of last weeks

A. Close Grip Bench Press – Build to a heavy set of three B1. Pendlay Row – 4×6-8 @21X1 Tempo; Rest 30-sec B2. Dumbbell Z-Press