Heavy Metcon 6/9/2017

Do your mobility and do what you need to do then.

Teams of 3 work through below, increase weight slowly…..20mins

5x Deadlifts

10x press ups

5x BB squats

10x Ring rows

5x power cleans

Reset.

10 (30mins) rounds- working in 3s – Follow the leader format. Time each round AFAP.

Power cleans x3 @ BW / 85%+ 1RPM

Bike 8/10 cals

Best of luck…….