Heavy Metcon 19/9/2018
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
Ok, you go a bit to get through and we would like you to hit part A hard. This means do the warm as prescribed and at a suitable pace and weight to get your mobility,breathing, nervous systems and mind in the game.
Don’t go to light on part A and don’t thing about gaming it to much get on with it and do your reps.
Warm up – 6min to work through:
Bottom squat goblet hold -30sec
Ring rows x10
1 1/2 rep goblet squats x5
Press ups x10
Power clean x5
A. 24mins working with a partner in a YGIG 1rep each format.
4min – Deadlifts – 80%ish
4min – Bupree pull ups
4min – Power cleans – 80%ish
B. E2MO2M for 20mins
0-2, Row or bike for 2min max distance
2-4, 10x GTOH with pair DB -medium weight