Heavy Metcon 9/3/16

Warm up

BB complex warm up

Deadlifts 9-7-5-3-1

High Pull 9-7-5-3-1

Power clean 9-7-5-3-1

Front squat 9-7-5-3-1

Push jerk 9-7-5-3-1

Increase weight slowly every round please

Working in teams of 3 in a follow the leader format with 3 bars with a continually running clock.

Mins 1-4

Deadlifts  3 reps each

Min 4-8

Power cleans 3 reps each

Mins 8-12

Push jerk 3 reps each

Min 12-16

Deadlifts  2 reps each

Min 16-20

Power cleans 2 reps each

Mins 20-24

Push jerk 2 reps each

Min 24-28

Deadlifts  1 reps each

Min 28-32

Power cleans 1 reps each

Mins 32-36

Push jerk 1 reps each