(703) 266-0118 donnys@thenzone.com

Strength:
Hang Snatch + Full Snatch
6 Sets (1+1) @75%
Super Set with
2 Seated Box Jumps
*Rest 45-50 seconds between sets

Metcon:
AMRAP in 9 minutes
1 Power Clean (135/95)
2 Box Jumps (24/20)
2 Power Cleans
4 Box Jumps
3 Power Cleans
6 Box Jumps
Increasing by 1 Power Clean and 2 Box Jumps each set

Core/Accessory:
3 sets:
One Arm KB Upright Rows x10 each arm
KB Single Leg Deadlifts x10 each leg