(703) 266-0118 donnys@thenzone.com

Strength:
Clean Pull 6×2 @ 100-105% of Clean 1RM

Metcon:
EMOM Until Failure (10  Minute Minimum)
5 Burpees
1 Clean & Jerk (95/65)
Add 10lbs Each Minute until Failure

Example:
1st Minute: 5 Burpees and 1 Clean & Jerk at 65lbs
2nd Minute: 5 Burpees and 1 Clean & Jerk at 75lbs
3rd Minute: 5 Burpees and 1 Clean & Jerk at 85lbs
4th Minute: 5 Burpees and 1 Clean & Jerk at 95lbs
5th Minute: 5 Burpees and 1 Clean & Jerk at 105lbs
6th Minute: 5 Burpees and I Clean & Jerk at 115lbs
7th Minute: 5 Burpees and 1 Clean & Jerk at 125lbs – Fail
8th Minute: 5 Burpees and 1 Clean & Jerk at 115lbs
9th Minute: 5 Burpees and 1 Clean & Jerk at 115lbs
10th Minute: 5 Burpees and 1 Clean & Jerk at 115lbs

OR

1st Minute: 5 Burpees and 1 Clean & Jerk at 65lbs
2nd Minute: 5 Burpees and 1 Clean & Jerk at 75lbs
3rd Minute: 5 Burpees and 1 Clean & Jerk at 85lbs
4th Minute: 5 Burpees and 1 Clean & Jerk at 95lbs
5th Minute: 5 Burpees and 1 Clean & Jerk at 105lbs
6th Minute: 5 Burpees and I Clean & Jerk at 115lbs
7th Minute: 5 Burpees and 1 Clean & Jerk at 125lbs
8th Minute: 5 Burpees and 1 Clean & Jerk at 135lbs
9th Minute: 5 Burpees and 1 Clean & Jerk at 145lbs
10th Minute: 5 Burpees and 1 Clean & Jerk at 155lbs
Keep going until you Fail the Clean & Jerk

Core/Accessory:
Incline Laying Reverse Fly 3×15
Banded Upright Rows 3×20