Heavy Metcon 6/12/2017

This is an advanced class. You can scale the weight but you must be able to understand the programme, set up with minimal instruction, and get stuck in with your group and enjoy x

Teams of 3. Follow the leader.

6 rounds

1 power snatch (Female: 50kg. Male: 70-80kg)

10 box jumps

6 rounds

40 secs hard effort assault bike

20 secs recovery effort

6 rounds

3 power clean (65-70/80-100)

15 burpees

6 rounds

40 secs hard effort assault bike

20 secs recovery effort

6 rounds

5 deadlift (85/100-130)

20 AKBS