Heavy Metcon 17/01/2018

This class is for advanced lifters. Please read the guidelines before signing up.

Heavy Metcon Guidelines

Part A

All cleans are squat cleans.

4 rounds: 3 cleans + 15 secs bike @85%. Rest 60 secs.

Rest 2 mins

4 rounds: 2 cleans + 30 secs bike @75%. Rest 45 secs.

Rest 2 mins

4 rounds: 1 clean + 45 secs bike @65%. Rest 30 secs.

Female: 60, 70, 80kg

Male: 80, 90, 100kg

Part B

Deadlift and push up ladder:

Deadlift 10 -1

Push up 20-2

Go straight into the push ups after the deadlifts. Rest 30 secs after the push ups.

Female 85kg / Male 100kg

i.e. 10 DL, 20 PU, 9 DL, 18 PU, 8 DL, 16PU…. 1 DL, 2 PU

The deadlifts should be unbroken.

If you are unable to maintain form you MUST reduce the weight or perform a different movement.

Part C

3 rounds

8 AKBS 24/32kg

8 strict ring dips

8 pistol squats