(703) 266-0118 donnys@thenzone.com

Strength
EMOM 8:00
Power Clean + 1 Split Jerk
Perform @70% of 1RM Power Clean

Metcon
AMRAP 4:00
5 Front Squat (135#/95#)
10 Hand Release Push-ups 
Rest 2:00
AMRAP 4:00
5 Push Press (135#/95#)
10 Toes to Bar
Rest 2:00
AMRAP 4:00
5 Power Snatch (135#/95#)
10 Burpees Over the Bar 
*Score each AMRAP separately

Core/Accessory
4 x 25′ Banded Monster Walks