Heavy Metcon 20/12/2017

This is an advanced class. You can scale the weight but you must be able to understand the programme with minimal instruction.

All the reps must be unbroken.

3 rounds (no rest)

8 thrusters 45/60kg

12 cal assault bike (or: 12 cal row / 12 burpees / 2 lengths sled)

1 min rest

3 rounds (no rest)

6 thrusters

14 cal assault bike (or: 14 cal row / 14 burpees / 3 lengths sled)

1 min rest

3 rounds (no rest)

4 thrusters

16 cal assault bike (or: 16 cal row / 16 burpees / 4 lengths sled)

2 mins rest (pack away barbell)

3 rounds (no rest)

12 each arm KB snatch (every round) 16/24kg

12/14/16 cal assault bike (or: 12-16 cal row / 12-16 burpees / 2-4 lengths sled)

1 min rest

8 min EMOM

Min 1: 2 strict pull ups + 15 double unders

Min 2: 4 strict pull ups + 15 double unders

Min 3: 6 strict pull ups + 15 double unders

Min 4: 8 strict pull ups + 15 double unders

Min 5: 2 strict pull ups + 15 double unders

Min 6: 4 strict pull ups + 15 double unders

Min 7: 6 strict pull ups + 15 double unders

Min 8: 8 strict pull ups + 15 double unders