(703) 266-0118 donnys@thenzone.com

Strength
Squat Clean 3-3-3-3-3
*Start around 50% and add weight through the sets as technique allows. Rest 90-120 seconds between sets. Touch and Go is acceptable, but not required. Make sure each lift is setup well. Keep hands on the barbell the entire time.

Metcon
AMRAP 10:00
40 Wallballs 
20 Abmat Sit-ups 
10 Ring Dips 

Core/Accessory
50 Overhead Band Pull-Aparts
50 traditional Band Pull-Aparts