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Heavy Metcon 19/10/2016

Posted 18th October 2016 by Geoff Stewart


Heavy and fast

Working in teams  odd and even minutes EMOM for 6 mins per stations

On your Odd minutes you will be working a heavy BB exercise then on the even minute you will do a higher rep more explosive exercise, 6min per station.

Warm up – for workout.

Power cleans 5

Air squats 30


Deadlifts 5

Alt leg step jumps


OH push press x5

KB swings 30 (heavy)


Pull ups 5

Ball slams 30


Bench press 5

Double rope slams 30


Back squats 5

Alt leg step jumps 30