(703) 266-0118 ethanb@thenzone.com

Strength:
EMOM 10
Hang High Pull x1 / Hang Clean x1
*Start at 75% of your clean and progress as necessary

Metcon: 13.4
AMRAP 7
3 Clean and Jerk (135/95)
3 Toes-to-bar
6 Clean and Jerk (135/95)
6 Toes-to-bar
9 Clean and Jerk (135/95)
9 Toes-to-bar
12 Clean and Jerk (135/95)
12 Toes-to-bar
15 Clean and Jerk (135/95)
15 Toes-to-bar
18 Clean and Jerk (135/95)
18 Toes-to-bar
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

Core / Accessory:
Lax Ball Lats and Upper back
Banded Wrist Rolls