Heavy Metcon – 21st March

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

Part A

5 rounds. YGIG in pairs (10 min time cap)

5 thrusters + 10 back squat

You can take the bar from the rack and re-rack it to move it to your back

Female 45-60kg Male 60-75kg – use the same weight for the thrusters and the squats

Part B

5 rounds. Work alone (10 mins)

1 min 40 sec row

20 sec rest

Part C

5 rounds. YGIG in pairs (10 min time cap)

5 bench press + 10 push ups

Female 50-70kg Male 70-90kg

Part D

5 rounds. Work alone (10 mins)

1 min 40 sec assault bike

20 sec rest

Rest up to 3 mins between each part.

Since this week is primarily pressing please complete 50 ring rows at your own pace before you leave x

Heavy Metcon Guidelines