(703) 266-0118 donnys@thenzone.com

Strength / Skill:
Three Position Squat Cleans – 8×2
*Start at 50% of your clean and progress as necessary
*Pause Mid shin / pause above the knee / pause below the hip then extend hip into a squat clean

Metcon:
5 Rounds
10 Pistols (each leg)
*All reps on one leg then switch
15 KB Swings (72/53)
*Russian
40 Double Unders

Core / Accessory:
Banded MB Good Mornings – 3×15
BD Squat w/hold – 3x:45
*Band below the knee