(703) 266-0118 donnys@thenzone.com

Strength / Skill:
Three Position Squat Cleans – 8×2
*Start at 60% 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: 
10 Double Unders
5 Squat Cleans (135/95)
20 Double Unders
5 Squat Cleans
30 Double Unders
5 Squat Cleans
40 Double Unders
5 Squat Cleans
50 Double Unders
5 Squat Cleans
40 Double Unders
5 Squat Cleans
30 Double Unders
5 Squat Cleans
20 Double Unders
5 Squat Cleans
10 Double Unders

Core / Accessory:
4 Way Ankle 3×10 (each way)
Foam Roll IT Band and Quads