Heavy Metcon 18/10/2017

This is an advanced class.

Please read the programme and prepare before you come to class.

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

A. 10 min EMOM (5 rounds of each, alternating)

Odd: 1 clean

Even: 1 power clean and jerk

Pyramid the weight i.e. Girls: 70, 75, 80, 75, 70

B. In teams of 3, follow the leader around the circuit

3 rounds of

5 hang power clean (girls 55 / guys 65)

8 each leg deficit split squat – both feet elevated, knee to floor, move fast

5 thrusters (55 / 65)

8 each leg split jumps (16 total)

Rest 40 secs

3 rounds of

5 deadlift (105 / 115)

8 one and a quarter rep press ups (quarter rep at the bottom) plus 8 burpees

5 strict chest to bar pull ups

8 DB hang power clean and press (15s / 22.5s)

Rest 40 secs

C. 10 mins (5 rounds – complete one every 2 minutes)

20 secs assault bike

40m double farmer’s walk – DB overhead in one hand and KB by side in other hand

Switch hands after 20m (one length of gym)

You chose the weight i.e 15kg DB and 20kg KB

Enjoy x