Heavy Metcon 27/09/2017

Stepping up the gas this week.

Work in pairs

A.

6 mins to warm up to your working weight – start with an empty bar and build

10 mins YGIG

Alternate your sets between:

1 power clean + 2 push jerks

1 clean

Girls: 60kg

Guys: 75kg

Aim for 60-70%. Scale if you need to.

B.

4 rounds. 15 min time cap.

YGIG per exercise (you DL, then partner DL, you bike, then partner bike etc)

6 one and a quarter rep deadlift (quarter rep at the top)

12 cal bike – hard effort

24 Bulgarian splits squats (12.5 DBs) Or 24 KBS (32)

Girls: 90kg deadlift

Guys: 110kg deadlift

Aim for somewhere close to 1.5x bw. Scale if you need to.

C.

3 rounds. 15 min time cap.

YGIG per exercise

6 back squat

12 DB snatch (6 each arm, 17.5/22.5)

24 strict pull ups / dips / sled push combo*

*Split the reps between the exercises however you like. 1 length of sled = 1 rep

Girls squat: 75kg

Guys squat: 85kg

Aim for more than bodyweight. Scale if you need to.

Choose a moderate weight. This should not be heavy as you are working under fatigue.

Notes:

Pick a weight that you can lift safely.

Quality of form and movement pattern always prioritise over load.

How to do YGIG in section A:

• You do 1 power clean + 2 push jerks
• Then your partner does 1 power clean + 2 push jerks
• Then you do 1 clean (yes, with a squat)
• Then your partner does 1 clean (yes, with a squat)
• Repeat from the beginning for the 10 minutes