(703) 266-0118 donnys@thenzone.com

Strength
Pendlay Rows: 8-8-8-8
*build weight as form and range of motion allows

MetCon
10 Power Snatch (75/55)
30 Double Unders 
9 Power Snatch
30 Double Unders
8 Power Snatch
30 Double Unders
7 Power Snatch
30 Double Unders
etc… down to 1 Power Snatch
30 Double Unders 
*scale for Double Unders will be 2•1

Cash Out
50 weighted abmat sit-ups 
*complete in as few of sets as possible (preferably 2 sets)