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Heavy MetCon – 13th June

Posted 18th June 2018 by Josh Schouten


Stimulate to potentiate…?

This is an advanced class. The main lifts are with barbells. You must know how to perform these movements without instruction and be confident in holding form whilst under fatigue. Other than that, all are welcome!

We had some good feedback on last weeks session especially in regards to the timing. Holding you on the tetter. This week will be a little different with the focus being on work hard and be rewarded with rest.

3-2-1 GO…


Warm Up

3 Rounds: 9mins

Min 1: Kb Clean & Press x 5 ea

Min 2: Bear Crawl 20m

Min 3: Assault Bike x 10 cal


Fire up that CNS

5 Rounds: 20 mins

Min 1: Hang Power Clean @70% x 3

Min 2: Deadlift 65-75% x 5

Min 3: Double KB Snatch x 8

Min 4: Rest


Metabolic mashup

4 rounds: Every 4 mins Complete

KB / DB Thruster x 10

Double Under x 50

Row / Run 200-250m*

This should not be any longer than 2 min.