(703) 266-0118 donnys@thenzone.com

Strength:
EMOM 10
2x Power Clean @65-70%
*If weights feel good then move to 75% but no higher

Metcon:
EMOM 12
Even minutes- 12 Medicine Ball Ground to Over Shoulder (20/14)
Odd minutes- 15 Box Jumps (24/20)

Core/Accessory:
3 Sets:
30 second plank hold
10 Single Arm Upright Rows (each arm)