(703) 266-0118 jamieb@thenzone.com

June 05, 2018

Strength / Skill: Block Cleans (full) – Above the Knee 8×3 Starting at 60% and Progress as Necessary Metcon: 5 Rounds for Time 5 Deadlifts (275/185) 15 Burpee Box Jumps *15 Minute Time Cap **Add one second for every incomplete rep after the time cap (ex....

October 27, 2017

Strength: Power Clean + Front Squat + Jerk (1+2+1)- Build to a Heavy Set (1+2+1)@95% (1+2+1)@90% Metcon: 4 Rounds: 5 Ring Muscle-ups 15 Burpee Box Jumps (24″/20″) * MU Scale = 3:1 Pull-ups & Dips Cores/Accessory: 3 Sets: 20x Russian Twists (each...