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Heavy Metcon 11/5/16

Posted 10th May 2016 by Geoff Stewart

elephant

Warm up YGIG

KB / BB warm up

KB swings 10

Power clean 5

KB squats 50

Push press 5

10mins work increasing weight as you feel.

Part A

Teams 3 – EMOM for 30 mins

Power cleans 6

Thrusters 6

Pull ups 6

Part B

HR Press ups 100

Horizontal Ring rows 100

Every time you break you start on a Kcal ladder +5 kcals each break alt rower / bike