(703) 266-0118 donnys@thenzone.com


Strength:
EMOM 7:00
2 Hang Power Snatch + 2 OHS
*select a weight you can move well and stick with it

Metcon
27-21-15-9:
Power Snatch (95/65)
Wall balls (20/14)
Cal Row
*20:00 time cap
*Rx+ is (125#/85#)

Core/Accessory:
4 x 50 meter Overhead Walk with Weighted barbell

*select a weight you can stabilize overhead in a Jerk grip, and walk 50 meters without dropping the bar. Repeat for a total of 4 walks.