(703) 266-0118 jamieb@thenzone.com

Strength:
8:00 EMOM
Hang Snatch Shrug (1x) / Hang Snatch Pull (1x) / Hang Squat Snatch (1x)
*Start at 80% of your snatch and progress as necessary

Metcon:
3 Rounds
500m Row
15 Burpees over the rower
15 Pikes on the rower

Core / Accessory:
1 Arm Bar Shrugs 3×12 (each arm)
Lax ball Shoulders and Upper Back