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Heavy Metcon – 7th March

Posted 5th March 2018 by Jenna Fisher

This is an advanced class. Please read the guidelines at the end.


Part A

10-1 ladder

Back squat (increase the weight as the reps go down)



Part B

4-5 rounds

30 glute bridge, heavy

10 KB squat clean (5 each arm)

1 lap heavy sled


Part C

Option 1

10-8-6-4-2 pull ups

25-20-15-10-5 burpees


Option 2 (if you are short on time)

5 rounds: 5 pull ups + 10 burpees