Heavy Metcon 20/09/2017

Heavy and steady.

Part A

Every 2 mins for 6 rounds:

1 power clean + 1 push jerk + 1 split jerk + 1 clean (yes, with a squat)

Build the weight by 5kg each round.

Girls: 55, 60, 65, 70, 75, 80

Guys: 70, 75, 80, 85, 90, 95

You can scale the weight to what is appropriate for you.

Every 90 secs for 5 rounds:

4 thruster

Girls: 55

Guys: 70

You can scale the weight to what is appropriate for you.

Every minute for 4 rounds:

4 deadlift

Girls: 95, 105, 115, 125

Guys: 115, 125, 135, 145

You can scale the weight to what is appropriate for you.

Note: if overhead mobility is a limiting factor you can complete 2 power clean + 1 mid hang clean + 1 clean instead of the clean and jerk complex.

Part B

3 rounds of each station

Start each round every 2 minutes and rest for the remainder of the time once the work is done.

Station 1: 1 lap (up and back) 80kg+ sled plus 8 strict chest to bar pull ups

Station 2: 10 cal assault bike plus 8 dips

Station 3: 10 KBS (32kg. Girls: Russian swing. Guys: American swing) plus 8 hack squats with 3 sec pause at the bottom of each rep (22.5kg girls and guys)

You can scale as appropriate.

Most of all, enjoy x