(703) 266-0118 donnys@thenzone.com

Skill Work

15:00 +\-
Ring Dips

*work on basic strength and/form. Keep arms pinned to your sides, trying to put hands in pockets on extension. Work on not swimming into back flexion during extension. No big sets here. We’re not trying to tax the triceps, but rather work the technique and establish movements to build the strength from.


For Time
25-20-15-10-5 Power Snatch (95/65)
50-40-30-20-10 Abmat Sit-ups
100-80-60-40-20 Double Unders


Mobilize Shoulders