Heavy Metcon 01/03/2017

Prepare for a Leg Day

Part 1

EMOM. Increase the weight as the reps come down.

5 mins Thruster: 5, 4, 3, 2, 1

5 mins power clean and push jerk: 5, 4, 3, 2, 1

5 mins power clean (heavier than the C&J): 5, 4, 3, 2, 1

Part 2

5 rounds

30 secs assault bike

10 back squat (@bodyweight, or scale)

1 min rest

5 rounds

30 secs assault bike

10 deadlift (@1.5x bodyweight, or scale)

1 min rest

You get out of this what you put in. The harder you go on the bike the harder it will be.