Heavy Met-Con 12/08/2015

This week will have a heavy focus for those of you who like to smash out the weights.   Fpr those who like the conditioning session stay tuned for next weeks Fight Gone Bad version of Heavy Met-con

Warm-up (12min)

Work in pairs and take it in turns to work through
10,9,8,7,6,5,4,3,2,1 reps of:

Push-up
KB Swing
Goblet Squat

Partner one does 10 push-ups and then partner 2 does 10 push-ups. Then you both do swings.

“Linda + Muscle-ups” (20-30min)

In teams of 5, work together to complete

10-9-8-7-6-5-4-3-2-1 reps of:

Deadlift: 1 1/2 body weight
Bench press: body weight
Squat Clean: 3/4 body weight
Muscle-up (bar or rings): Body Weight

Scaled version
Scale weights as needed, but the objective of the workout is to keep it relatively heavy and break up the sets. Good technique is always priority number 1.

For those that can not do muscle-ups you the scale will be strict burpee pull-ups

The teams of 5 will share the bars to steadily work through this challenge. There are 4 stations and the remaining person will ALWAYS be working as a spotter on the bench press.

Set up three bars and storm through for time.

Finisher (10min):

The team must row 2500m total.