Heavy Metcon 27/1/16

Heavy Retcon 27/1/16

Warm up

With a partner UGIG format with a BB

Start with an empty bar work for 3 mins

Add some weight work for 3 mins

Add some weight work for 3 mins

Add some weight work for 6 mins

DL

Power clean

Front squat

Push press

Back squat

Rack jerk

Workout

Working in teams of 4 people in a follow the leader format 30 mins working time max rounds.

Deadlifts 6 120%BW or heavier

Power cleans 3 85% BW or heavier

2xKB Walking lunges 6el heavy

2xKB Thrusters 3 heavy

2xKB farmers walk heavy