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Heavy Metcon 24/8/16

Posted 23rd August 2016 by Geoff Stewart









Warm up –like you mean it.


Working in a YGIG format with a partner

Bear Complex:

Power clean

Front squat

Push jerk

Back squat

Rack jerk


Round 1 – 6mins

3reps each movement with a lightish weight

Rounds 2 – 6mins

2 reps each movement with a mediumish weight

Round 3 – 6mins

1rep each movement with a heavy weight (racks if needed)

2min to reset between rounds


Working in teams of …….

10 double KB thrusters

Shuttle run

20 Kcals bike

Shuttle run