Heavy Metcon 22/8/2018

Comfortable with the uncomfortable…?

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!

Warm it up and get fluid and sort out your partner.

6min to build up to a heavy power clean and jerk for the day.

Then:

6 min in a YGIG format power clean and press – this is not a rushed ygig ideally you would each  be doing 1 reps every 30 seconds for 6mins that 12reps please.

Gassy DT

Working with your partner in an exercise work and rest format. The round should be hard and fast.

7 rounds or 40mins which ever comes first.

Bike or row 15 cals

Then 1 round of:

Ddealdift x12

Hang power clean 9

Push press x6

Men 70kg

Ladies 40kg

When finished rest 5mins

50 T2R