(703) 266-0118 jamieb@thenzone.com

May 17, 2018

Strength / Skill: Take 15 minutes to work up to a HEAVY one rep on block Power Cleans *Have the bar right below the hip Metcon: 3 Rounds 2 Laps 10 Power Cleans (95/65) 15 Thrusters (95/65) Core / Accessory: Banded Wrist Mobilization Banded Elbow Extension –...

October 02, 2017

Strength: Strict Press 4×3 Metcon: 21-15-9 Wall Balls (20/14) Thrusters (95/65) Core/Accessory: 3 Sets: Bottoms-up KB One-Arm Press x10 Banded Leg Extensions x20