(703) 266-0118 jamieb@thenzone.com

February 22, 2018

Strength: EMOM 8 Hang Snatch (1x) / Overhead Squat (1x) / Snatch (1x) Start 80% of your Snatch and progress as necessary Metcon: AMRAP 9 2 Power Snatches (75/55) 4 Box Jumps (24/20) *Add 2 Reps to each round *Score is Total Reps Core / Accessory: 4 Way Band Stretch...

January 31, 2018

Strength / Skill: Work up to MAX Height Seated Box Jump Metcon: 500m Row: Buy In 21-15-9 Box Jumps (24/20) Squat Cleans (135/95) 500m Row:  Cash Out Core / Accessory: 4 Way Band Stretch Seated Calf Raise: 3×20 (plates on...