(703) 266-0118 donnys@thenzone.com

Skill Work
“Test Day”

5:00 to set max UB set of Push-ups 
Then:
3 sets at 40% of that max effort
(So if you got 10, you’d do 3 sets of 4 reps)

Metcon
12-9-6-3 of:
Power Clean (135#/95#)
Push Jerk (135#/95#)
Burpees over the Bar

Core/Accessory
3 x 10 Banded Face Pulls