(703) 266-0118 jamieb@thenzone.com

May 18, 2017

Strength: Snatch Deadlift 8×3 75-80% of 1RM Metcon: 10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10 Calorie Row 5 Burpees Over the Erg between Sets Core/Accessory: 3 Sets 10 Banded Lateral Twists (each side) 12 Banded Good...

February 13, 2017

Strength EMOM 8 1 Power Snatch + 2 OHS @65% of 1RM Power Snatch Metcon 3 RFT Row 15/12 Calories  10 Burpees Over the Erg *two footed takeoff and landing  Core/Accessory 50 T2B for Time