(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...

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...

June 13, 2017

Strength: Hang Pull + Hang Snatch 1+1 @70/75% Emom 10 Metcon: 4 Rounds 10 Power Snatch (95/65) 15 Over Head Squat (95/65) 200 Meter Run Core/Accessory: 50x Banded Good Mornings 50x Hanging Leg...