(703) 266-0118 jamieb@thenzone.com

July 11, 2017

Strength: Pull Ups or Ring Muscle Ups: Strict 3×8-10 Ring Rows: 3×8-10 Metcon: 3 Rounds for Time 10 Weighted Step Ups (Each Leg) (53/35, 20″ box) 20 Weighted Abmat Sit Ups (20/14) 400 Meter Run Core/Accessory:...

February 02, 2017

Strength/Skill EMOM 8 Snatch x 3 @60% of 1RM *Don’t drop the bar, hang on for all 3 reps. This doesn’t mean to neglect your setup on each rep, just don’t release your grip. Keep your shoulders back and down throughout the lift. Metcon...