(703) 266-0118 donnys@thenzone.com

Strength
Overhead Squat: 5-5-5 @60%

Metcon
For Time

Run 1 Lap around the Building 

10 Squat Snatch (95#/55#)

Run 400 Meters

10 Squat Snatch (115#/75#)

Run 200 Meters 

10 Squat Snatch (135#/95#)

*If you catch the Snatch high, set your feet and perform an overhead Squat to complete the rep. 

Core/Accessory
3×8 ab roll outs with a weighted barbell

(think ab wheel with a barbell)