(703) 266-0118 donnys@thenzone.com

Metcon:

16 Minute AMRAP with a Partner:

10x Power Clean (115/75)

10x Front Squat (115/75)

10x Shoulder to Overhead (115/75)

Partner One wotks on the barbell while Partner Two hangs from a pull-up bar. One partner must be hanging from pull-up bar while reps are being performed. Partners can break up reps as needed.

At the 0:00, 4:00, 8:00 and 12:00 both partners run 200m.