Heavy Metcon 17/8/16

Warm up for main workout

With a BB and a partner 8 mins YGIG

Muscle cleans x5

Clean high pull x5

Power clean x5

Front squats x5

Back squat x5

Simple and steady

50 Power cleans

40 Back squats

30 Power cleans

20 Front squats

10 Power cleans

The RX for this workout is BODY WEIGHT (but scale as needed but not less than 70% BW)

Fast and Gassy

Working in waves of 4 with a running clock.

Bike 2 min for max distance

Rowing 2min for max distance

Air squats 2min max reps