(703) 266-0118 donnys@thenzone.com

Strength:
8:00 EMOM
Hang Snatch (1x) / Overhead Squat (1x) / Snatch (1x)
Start 85% of your Snatch and progress as necessary

Metcon: 6:00 EMOM
Minute 1 – 10 Squat Snatch (115/85)
Minute 2 – 15 Burpees
Minute 3 – 20 Front Rack Lunges (10 each leg) (115/85)
*After 6:00, two rounds for time
*Score is time for two rounds

Core / Accessory:
Seated KB Shrugs – 3×12
Jefferson Curl – 3×12