(703) 266-0118 donnys@thenzone.com

Strength/Skill
EMOM 8
Snatch x 3 @60% of 1RM
*Don’t drop the bar, hang on for all 3 reps. This doesn’t mean to neglect your setup on each rep, just don’t release your grip. Keep your shoulders back and down throughout the lift.

Metcon
“Elizabeth”
21-15-9 
Power Cleans (135/95)
Ring Dips

Core/Accessory
100 Band Pull-Aparts
50 Weighted Abmat sit-ups 
In as few sets as possible