Heavy Metcon – Old School Reunion
Don’t be scared. It’s just for fun.
12 min EMOM
1 power clean + 1 hang clean + 1 push jerk (at least bodyweight on the bar)
12 min bro sesh
5 bench press (@bodyweight)
10 deadlift (@1.5x bodyweight)
12 min cave
6 mins of 2 thruster (@0.85x bodyweight) + 3 strict pull ups
6 mins of assault bike @ 45 secs hard effort + 15 secs moderate recovery
12 mins of the fun stuff
1 sled push (at least 100kg)
1 sled pull (heavy)
7 mins of bicep curls
x10 reps YGIG in teams of 3
Scales available. Please build not break.
Station 1: You perform the reps every minute on the minute for 12 minutes. If you can share a bar within a team of 3 you can each do a set every 20 secs so it’s back to person 1 for when the next minute starts.
Station 2: YGIG. Teams of 3. One on deadlift. One on bench. One resting while spotting the bench. Keep rotating through the exercises for the 12 minutes.
Station 3: Go it alone. As much as you can do in the timeframe.
Station 4: Teams of 3. One on each of the three exercises and rotate for 12 minutes.
Finisher: YGIG in teams of 3.
2pm Saturday 5th August. Beers and BBQ after.