Heavy Metcon 25/11/2017

This is an advanced class. You can scale the weight but you must be able to read the programme and set up with minimal instruction. Each team is responsible for itself. Move from one circuit to the next when you are ready. Work together. Form a system. Have fun x

A. Work in teams of 3. Follow the leader.

It should take a maximum of 50 seconds to complete all three exercises (say 60 to allow for changeovers between three people). Take 60 secs rest and start again.

6 rounds

6 power clean 55/70kg

6 one and a half rep press ups (half rep at the bottom)

6 single arm DB/KB overhead squat 15/20kg*

60 secs rest

*Alternate arms each round (total of 3 rounds with one arm and 3 rounds with the other)

Max of 5 mins rest to set up for next circuit.

B. Work in teams of 3. Follow the leader.

Go straight from the thrusters into the pull ups. Rest while the third person completes the thrusters. Complete the burpees. Rest while your team members complete the burpees. Start again.

It should take approximately  1 minute 20 secs to complete the work (including the break before the burpees). Take 40 secs rest before you start again.

6 rounds

6 thruster 45/55kg

6 strict chest to bar pull ups

6 over the bar burpees (lateral jump)

40 secs rest

Max of 4 mins rest to set up for next circuit.

C. Work in teams of 3. YGIG.

Go straight into the bike after the deadlifts and then rest until both of your team members have done all of the work.

6 rounds

6 deadlifts 100/120kg

6 cal assault bike (short hard effort)

All three circuits, including the rest periods, should be completed within 45 minutes. This gives you 15 minutes to warm up and set up.