Heavy Metcon 21/12/2016

Warm up for the workout

On your own get yourselves a barbell and warm up for a 75% clean and press

EMOM

0-5. 3x Clean press

5-10. “Cindy”

10-15. 3x Clean press

15-20. alt bike / rower

25-30. 3x Clean press

35-40. “Cindy”

“Cindy”

5x Pull ups

10x press ups

15x air squats

Good luck