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Heavy Metcon 01/11/2017

Posted 28th October 2017 by Jenna Fisher

Heavy Met-Con

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. Read the notes at the bottom for detail on how to do this. 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


6 mins to warm up and set up.


Part A. Work in pairs. YGIG.

8 rounds

8 power clean/ power clean and jerk* 60/80kg

8 dips

Time cap: 24 mins


5 mins to set up


Part B. Work in pairs. YGIG.

8 rounds

8 back squat  75/95kg

8 cal bike

Time cap: 20 mins



*Alternate between one round (x8 reps) of power clean and one round (x8 reps) of power clean and jerk. This will be a total of 4 rounds of each. Complete the dips for all 8 rounds.

For the PC/PC+J YGIG per REP. So, you do one power clean and then your partner does one power clean, back and forth until you have completed 8 reps EACH.

For everything else you complete ALL 8 reps (unbroken) and then your partner completes all 8 reps (unbroken).

Pick a weight that you can move fluidly and maintain form. Rep 64 should look the same as rep 1.