Heavy Metcon 4/10/2017

Bro sesh

Clean Complex

5 rounds E2MOM

2 mid hang clean + 2 clean

Build the weight through the rounds

Guideline:

Girls: 55, 60, 65, 70, 75 (scale if you need to)

Guys: 70, 75, 80, 85, 90 (scale if you need to)

Circuit A.

4 rounds 18 min time cap

Work in teams of 3

P1:

3 push press @bodyweight (scale if you need to)

7 strict pull ups

3 split squat (each leg) with a 5 sec pause at the bottom (girls 22.5kg DBs held at sides / guys 20kg KBs in front rack)

This should take 1 min 15 secs (plus 15 secs for changeover onto bike)

P2:

Assault bike until P1 finishes the circuit (alternate between 15 secs arms and legs and 15 secs just legs)

P3:

Rest until P1 finishes the circuit (no more than 90 secs)

Circuit B

4 rounds 18 min time cap

Work in teams of 3

P1:

3 bench press @bodyweight (scale if you need to)

7 BB bicep curls partial range plus 7 bicep curls full range (girls 25kg / guys 30kg)

3 dips with a 5 sec pause at the bottom

This should take 1 min 15 secs (plus 15 secs for changeover to sled)

P2:

Push the sled until P1 finishes the circuit

P3:

Rest until P1 finishes the circuit (no more than 90 secs)

Note: half the class will start on circuit A and half on circuit B, however, everyone will do the push press with their first circuit and the bench press with their second circuit.