Heavy Metcon 14/6/2017

Warm up because it isn’t really hot enough.

Working in teams of 4.

Option / Rules: either RX or lower the weight to enable you to make min turn around or go heavy and 5,3,1 reps. If you miss a 1 minute time frame you miss the following 2 min.

4min EMOM do:

Min 1 Bike 30sec ME

Min2. 1 round DT

12x deadlifts @ 75 / 50

7x hang power cleans

6x push press

Min 3. Row 30sec ME

Min 4. 1 round DT

rest 2min

8min EMOM do:

Min 1 Bike 30sec ME

Min2. 1 round DT

12x deadlifts

9x hang power cleans

7x push press

Min 3. Row 30sec ME

Min 4. 1 round DT

etc

rest 2min

12min EMOM do:

Min 1 Bike 30sec ME

Min2. 1 round DT

12x deadlifts

9x hang power cleans

7x push press

Min 3. Row 30sec ME

Min 4. 1 round DT

etc

Finisher.

Biceps and triceps

BB curls x50

DB tricep ext x50