(703) 266-0118 jamieb@thenzone.com

October 10, 2017

Strength: Hang Snatch + Full Snatch 6 Sets (1+1) @75% Super Set with 2 Seated Box Jumps *Rest 45-50 seconds between sets Metcon: AMRAP in 9 minutes 1 Power Clean (135/95) 2 Box Jumps (24/20) 2 Power Cleans 4 Box Jumps 3 Power Cleans 6 Box Jumps Increasing by 1 Power...

September 07, 2017

Strength: Snatch EMOM 10 3 at 65% Metcon: 5 Rounds for Time 10 Hang Power Cleans (115/75) 20 Burpee to Target Core/Accessory: 50x 1-arm Upright Rows 50x Lateral Med. Ball throws against wall (each...

January 16, 2017

Strength Snatch Complex x5 Power Snatch Hang Squat Snatch Full Snatch rest 2:00 between sets and add weight as form allows.  MetCon “Jeremy” 21-15-9 for Time Overhead Squats (95/65) Burpees Core/Accessory 3×20 GHD sit-ups (scale to weighted abmat...