Heavy Metcon – 14th March
This is an advanced class. Please read the guidelines at the end.
Part A – 45 mins
Work in teams of 3
5 rounds YGIG
1 power clean, 1 mid-hang clean, 1 clean, 1 front squat, 1 jerk
1 min rest
Lower body breakout:
3 rounds
10 each leg deficit* split squat + 10 cyclist/hack squats – unweighted, move fast
30 secs rest
*front AND back foot raised on a step
2 mins rest
4 rounds YGIG
1 power clean, 1 clean, 1 front squat, 1 jerk
1 min rest
Upper body breakout:
3 rounds
5 dips + 5 strict pull ups
30 secs rest
2 mins rest
3 rounds YGIG
1 power clean, 1 front squat, 1 jerk
1 min rest
Repeat lower body breakout
2 mins rest
2 rounds YGIG
1 power clean, 1 jerk
1 minute rest
Repeat upper body breakout
2 mins rest
1 round
ME deadlift. You can drop the bar once and rest for 20 secs before finishing the set
Selecting your weight
Build by 10kg for each section i.e. 45, 55, 65, 75, 85 (female). If this is not appropriate for you please build by smaller increments. Start LIGHT for the first rounds. As you build make sure it is a weight with which you can maintain form under fatigue. This is not a max out. It is a metcon. Choose accordingly.
Part B – 5 mins
5 rounds of
40 secs fast burpees*
20 secs rest
*Alternatively, you could do assault bike, sled, or a combination of these
Enjoy x