(703) 266-0118 donnys@thenzone.com

Strength
EMOM 8×2
Squat Snatch @65% of 1RM
*Use the same weight throughout 

MetCon
For Time:
Row 500 meters
20 Squat Snatch (135/95)
Row 500 meter 
14:00 time cap

*add :10 to your time per rep (or per 10 meters) not completed at the time cap. Post scores to the blog.