(703) 266-0118 donnys@thenzone.com


Strength
EMOM 8
2 Squat Clean + 1 Jerk (split or push) @50% of 1RM Squat Clean *hang on to the bar through the entire sequence, and stay with the same weight

Metcon
5 RFT
Row 500 meters
15 Thrusters (95/65)

Core/Accessory
3 x ME “L” Sits.
Can use floor or rings. Keep legs parallel to the floor, with knee caps above hip crease