Heavy Metcon – 28th February

This is an advanced class. Please read the guidelines at the end.

You can work alone or make it a more friendly affair and team up with a mate

Part A

100 lifts + 100 over the bar burpees*

*You can trade in 10 burpees for 2 laps heavy sled (up and back x2) up to 5 times

Split the reps up however you like

Lifts

20 clean or hang clean

20 jerk

20 power clean or hang power clean

20 front squat

20 deadlift

Keep the same weight on the bar throughout

Part B

4 rounds

20 secs max effort assault bike + 3 laps sprint

(3 laps = x3 up and back sprint of the gym)

3 minutes rest

http://sgu.97f.myftpupload.com/2018/01/17/heavy-metcon-guidelines/