(703) 266-0118 jamieb@thenzone.com

November 28, 2017

Strength: Snatch balance 15 Minutes to find a 2 RM Snatch EMOM 10×2 80% Or add weight to last week Metcon: AMRAP 12 10 Clean and Jerks (135/95) 200 Meter Run Core/Accessory: TBA

November 21, 2017

Strength: Snatch Balance- 15 minutes to find 3 Rep Max Then… Every Minute On The Minute for 10 minutes Snatch x2@75% Metcon: AMRAP in 8 minutes: 10x Snatch Push Press (95/65) 20x Burpees Core/Accessory: Barbell Side Bends...

August 11, 2017

Strength: Snatch Balance Hold 3 Seconds at Bottom 5×3 Metcon: 3 Rounds: 1 Minute at Each Station Behind the Neck Snatch PP 95/65 OHS T2B Wall Balls Rest Core/Accessory: Shoulder...