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Heavy Metcon – 4th April

Posted 1st April 2018 by Jenna Fisher

5 min warm up – less chat more action

 

Part AΒ  (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