(703) 266-0118 donnys@thenzone.com

Strength
EMOM 8:00
1 Power Clean + 3 Push Jerk
@65% of 1RM Push Jerk

Metcon
3 RFT
Row 500 meters
12 Clean & Jerk (115#/75#)
40′ Handstand Walk (20′ out and 20′ back)
*scale for HS walks will be Kick-ups onto wall or Wall Walks.
*15 Kick-ups or 7 Wall Walks

Core/Accessory
100 Banded Good Mornings