(703) 266-0118 jamieb@thenzone.com

March 29, 2017

Strength EMOM 7:00 2 Squat Clean + 1 Split Jerk @70% of 1RM C&J Metcon 4 RFT 30 Wallballs (20#/14#) (10’/9′) 100 meter pinch grip plate carries (45# plates/ 25# plates) *no sticking fingers through the plate holes, you dirty birdies. Core/Accessory 100...

March 01, 2017

Strength EMOM 8:00 Power Clean + 1 Split Jerk Perform @70% of 1RM Power Clean Metcon AMRAP 4:00 5 Front Squat (135#/95#) 10 Hand Release Push-ups  Rest 2:00 AMRAP 4:00 5 Push Press (135#/95#) 10 Toes to Bar Rest 2:00 AMRAP 4:00 5 Power Snatch (135#/95#) 10 Burpees...