Heavy metcon 3/11/2015

Posted 4th November 2015 by Geoff Stewart

HEAVY METCON 03/11/15

Warm up

with an empty bar UGIG format

5 power cleans

5 press ups

5 thrusters

5 pull ups / ring rows

Working in partners UGIG format

P1 finishes all movements and reps then P2 goes.

5 rounds ea workout then change workout x2 rounds

Workout no 1 @70% BW

5x deadlifts

5x power cleans

5x front squats

5x push press

Workout no 2 @BW

10x press up

10x C2B pull ups / 3 bar MU

10x HSPU / 15 parellet angled push ups

10x ring rows FE

Extra bits

Leg crank……….x