(703) 266-0118 donnys@thenzone.com

Strength
Snatch Complex x5
Power Snatch
Hang Squat Snatch
Full Snatch

  • rest 2:00 between sets and add weight as form allows. 

MetCon
“Jeremy”
21-15-9 for Time
Overhead Squats (95/65)
Burpees

Core/Accessory
3×20 GHD sit-ups (scale to weighted abmat sit-ups)