(703) 266-0118 donnys@thenzone.com

Strength
EMOM 8:00
Complete the following sequence each minute;
1 Hang Power Clean + 2 Jerks (split or push)
*Use the same weight throughout. Around 65% of your heavy push jerk.

Metcon
For Time:
40 Wallballs (20#/14#) (10’/9′)
100 Double Unders
40 Box Jump Overs (24″/20″)
20 Power Cleans (135#/95#)
***10:00 time cap

GO HARD

Core
3x ME “L” holds on pull-up bar
*Log your times on the blog
3×20 Hip Extensions (no weight)