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Heavy Metcon 20/12/2017

Posted 18th December 2017 by Jenna Fisher

Heavy Met-Con

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