Heavy Metcon 5/10/16

3 is the magic number

Warm up

For workout

Working with a partners in a YGIG format AFAP for 3mins do 3 reps of the movement then rest 3min and reset for next movement .

Power cleans @70%BW

Back squats @ 80% BW

OH push press @ 50%BW

Deadlifts @ 110%BW

Strict Pull up @ BW

Thruster @50%BW

Press ups @ BW

BB curls @ bar

Laterial raises @ lite

The weight on the bar should be manageable for 3 GOOD reps and working fast for 3 mins.

Enjoy