Jon Colborn

A. Every 2:30 minutes for 15 minutes 1 – 6 Bar Facing Burpees + 10 Thrusters (75/55) (high effort) 2 – 6 Bar Facing Burpees

A. Every 90-sec x 9 (13:30) 1 – 3 Snatch Lift Offs + 1 Power Snatch 2 – 3 Halting Snatch Deadlifts + 1 Power

A. 3-Pos Clean – Build to a heavy complex for the day B. Double Overhand Deficit Deadlift – 12 minute E2OM: 2 reps (6 sets)

5 minutes Assault Bike + 6 minute EMOM 1 – 30-45-sec Anti Rotational Plank (arms only) 2 – 30-45-sec Reverse Walking Lunges + 5 minutes

A. 12 minute EMOM 1 – 30-45-sec 90/90 Box Hang 2 – 30-45-sec Barbell Rotation 3 – 5 BMU Box Kip Swings + 9-6-3 Ring

A. Snatch Pull + Snatch – Quickly build to a tough 2+1 B. Snatch – Every 30-sec x 15 (7:30) @75% of ‘C” + Every

A. Every 2 minutes for 16 minutes 1 – 15-sec Assault Bike (build so the last 5-sec are very tough) 2 – 15-sec Ski Erg-

A. 2-Stop Prone Row – 5×3-5; Rest 2-3 minutes (pause at the top of the pull and half way down only) B1. Ring Push-up –

A. Every 90-sec x 9 (13:30) 1 – 3 Clean Lift Offs + 1 Power Clean 2 – 3 Halting Clean Deadlifts + 1 Power

5 minutes Assault Bike + 6 minute EMOM 1 – 30-45-sec Anti Rotational Plank (arms only) 2 – 30-45-sec Reverse Walking Lunges + 5 minutes