Heavy Metcon – 25th April

This is an advanced class. You must be able to perform the movements without instruction.

Part A

Work in teams of 2

12 min EMOM

Min 0-5 (6 rounds): 3 thruster + 3 over the bar burpees (lateral jump)

Min 6: Rest

Min 7-12 (6 rounds): 3 power clean + 3 tuck jump

Part B

Work in teams of 2

a. 5 min EMOM – 3 deadlift

b. YGIG 3 sets of 12 overhead reverse lunges

c. 5 min EMOM – 2 deadlift

d. YGIG 3 sets of 16 front rack front lunges

e. 5 min EMOM – 1 deadlift

f. YGIG 3 sets of 20 sec (1 length) very heavy sled push

NB: lunges can be done with a short barbell, DBs, or KBs. (Can be single arm OH with DB/KB)

Part C

Work in teams of 4

3 rounds

YGIG 15 sec bike + sprint 6 lengths of the gym (= up and back 3 times)