(703) 266-0118 donnys@thenzone.com

Strength:EMOM 7:00
1 Clean Pull + 1 Hang Squat Clean + 1 Jerk (split or push)
*pick a weight you can move well and stick with it.

Metcon:
AMRAP 9:00
7 Thrusters (135#/95#)
30 Double Unders

Core/Accessory:
3 x 8 Gymnastics Windshield Wipers
3 x 8 Weighted Hip Extensions