Heavy Metcon 30/8/2017

In a 6min window work through the following complex at a steady pace immediately followed by 3min window of the below.

A. 1xBB weight for whole complex – weight challenging

5x Deadlifts

5x Power clean

5x Front squat

5x Push press /jerk

ME Lengths on sled as possible –medium weight

As many meters as possible on Bike

As many Kclas as possible of rower

B. 1KB and 2DB for whole complex – weight challenging

20x KB swings

10x DB press ups

20x KB squats

10esx DB Prone rows

ME Lengths on sled as possible –medium weight

As many meters as possible on Bike

As many Kclas as possible of rower