(703) 266-0118 donnys@thenzone.com

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Strength
Power Snatch
10 minute – Every Minute On the Minute (EMOM) x 1 rep
Go Heavy but make sure you will not fail any reps

MetCon
21-15-9
Hang Power Clean (135/95)
Pull-ups

Cash Out
Hip Extension 3 x 20
Calf Raises 3 x 20