(703) 266-0118 donnys@thenzone.com

Strength:
EMOM 10
Hang High Pull x1 / Hang Clean x1
*Start at 70% of your clean and progress as necessary

Metcon:
12.1 AMRAP 7
Burpees
*This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.
**Using 2018 Standards for the burpee. To be Rx, you must hop, kick or jump with both legs back and hop, kick or jump both legs back up into the burpee. If you step it will be considered scaled.

Core / Accessory:
KB Side Bends 3×15 (each side)
MAX Arm Hang – 3x (palms facing away from you