Heavy Metcon 13/09/2017

The focus this week is heavy and steady.

A. E2MOM for 6 rounds

1 power clean + 2 front squats + 1 clean (yes, with a squat).

Increase the weight by 5kg each round.

Girls: Build from 55kg to 80kg

Guys: Build from 75kg to 100kg

Scale as appropriate – lift only what is safe for you to do so.

B. 5 rounds

5 one and a quarter back squat (bodyweight on the bar)

10 reverse lunges (bodyweight on the bar): 5 each leg, alternating

15 cal assault bike

10 DB snatch (22.5kg girls, 32kg guys)

5 strict chest to bar pull ups

Rest 2 mins

Where necessary please scale the weight and/or exercise to ensure a good position and correct movement pattern. The coach (i.e. me) can help you to tailor the workout to suit your individual needs.

Most of all, enjoy. This class has a great atmosphere.

Jenna x