Heavy Metcon 24/8/16

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