Heavy Metcon 03/08/2016

Posted 3rd August 2016 by Jenna Fisher

Jenna’s last week covering Geoff. Bring a buddy to get sweaty with.

Part A, 12 mins.

YGIG with a partner.

3 bench press (@bodyweight) + 5 strict dips

3 weighted strict pull ups + 5 strict TTB

Part B, 12 mins.

Work with a partner. While you row your partner completes the power cleans and then switch on the next minute.

Row at least 3000m total between you.

Min 1: Row Min 2: 1 power clean (@bodyweight)

Min 3: Row Min. 4: 3 power clean

Min 5: Row Min 6: 5 power clean

Min 7: Row Min 8: 7 power clean (can reduce the weight from here)

Min 9: Row Min 10: 9 power clean

Min 11: Row Min 12: 11 power clean

Part C, 12 mins (3 rounds).

YGIG with a partner. Complete the whole round before your partner goes.

60 secs assault bike

10 back squats (@bodyweight)

10 box jumps

Thanks for making this class awesome. It’s been a fun three weeks x

Momentum