(703) 266-0118 donnys@thenzone.com

Strength:
Full Snatch
EMOM 10
3 at 70%

Metcon:
5 Rounds For Load
Complete 7 Unbroken Sets of this Complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press

Complete all 5 movements for 1 repetition of the complex. Complete the complex 7 times, unbroken (without letting go of the bar or resting it on the ground) for 1 round. Complete 5 unbroken rounds, increasing the weight and resting as needed between each round. Score is max weight used for your 5th unbroken round.

20 MINUTE TIME CAP

Core/Accessory:
Tabada Plank Holds