(703) 266-0118 donnys@thenzone.com

Strength:
Hang Power Clean + Full Clean + Power Jerk
EMOM for 10 minutes x(1+1+1) @65% of Full Clean

Metcon:
Minute 0-4
3 Rounds
10 KB snatch (53/35)
10 Box Jumps (24/20)

Minute 4-8
3 Rounds
12 KB snatch
12 Box Jumps

Minute 8-12
3 Rounds
14 KB snatch
14 Box Jumps

Minute 12-16
3 Rounds 16 KB snatch
16 Box Jumps

Minute 16-20
3 Rounds
18 KB snatch
18 Box Jumps

Minute 20-24
3 Rounds
20 KB snatch
20 Box Jumps

If you do not complete the 3 rounds in the time allowed the WOD is over. You may proceed to the next stage if you finish the 3 rounds before the cut off minute. (So banking time is permitted) Continue the pattern until the clock beats you.