(703) 266-0118 jamieb@thenzone.com

October 31, 2017

Strength: 1 Power Snatch + 1 Hang Squat Snatch + 1 Overhead Squat 6 Sets w/ Increasing Weights Metcon: 3 Rounds 10 Clean and Jerks (135/95) 20 Wall Balls (20/14) Cores/Accessory: 3 Sets: 12x Banded Upright Rows (band positioned under feet) 10x Pistol...

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...