Heavy Metcon – 4th April
5 min warm up – less chat more action
Part A (20 min)
1 power clean + 1 hang clean + 1 hang cluster + 2 thruster
Complete this
EMOM x5 (light i.e. 45kg female)
then
E90s x4 (a bit heavier i.e. 50kg female)
then
E2M x3 (heavier still i.e 55-60kg female)
—–Rest 5 mins—-
Part B (30 min)
3 rounds
15 secs assault bike
45 secs rest
15 secs push press
45 secs rest
3 rounds
30 secs assault bike (or burpee)
30 secs rest
30 secs rope slams
30 secs rest
3 rounds
45 secs row (or burpee)
45 secs rest
45 secs back squat
45 secs rest
3 rounds
60 secs row
30 secs rest
60 secs sled push
30 secs rest
Enjoy x