Heavy Metcon 5/9/2018

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!

This one can gets a bit spicy. You need to be brave but not silly when you set up your weight on the BB we have made a suggestion. The aim is to keep going maintaining great  form, speed and a consistency in numbers.

For a warm up. Working with a partner in a complete round YGIG format 12mins:

barbell complex at sensible but good weight.

1x Power clean

1x Front squat

1x Thruster

Bike or row 10cals

The meat of the workout.

sort yourselves out into teams of 3 or 4. This is a 28mins workout EMOM with 45seconds work and 15 seconds to change station. We would like everyone to start on station 1 and work in a follow the leader format.

Min 1 – Row or bike – Max calories.

Min 2 – Power clean and press – ME reps (50/35)

Min3 – Burpee pull ups or to target – ME reps

Min 4- Rest, yes thats rest – time to put your scores per round on the board please. We would like to to have a visual target / reference to compare your rounds to.

Good luck be brave