Heavy Metcon 1/6/16

Warm up

With a BB work through the complex without stopping

DL

Power cleans

Front squats

Push press

Back squat

Rack thrusters

10 reps each movements rest 90 seconds x3

Bike / Rowing DT

Working in teams 3 follow the leader as soon as bike / rower is clear.

Alternating between air bike and rower do a hard 25kcal then do 1 round of “DT”

Deadlift x12 @ 75/55kg

Power cleans x9 @ 75/55kg

Push press x6 @ 75/55kg

45mins work…