Heavy Metcon 10/10/2018 – Farewell Mithun

A tribute to Mithun x

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

As a tribute to Mithun and his imminent departure to Australia, we will dedicate this to him and his power movements as loosely requested.

12 min EMOM – Alternate between movements

Power Clean x 2 @ 50-60%

Wall Ball squat and throw (for height + Weight) x 8

Start light build weight throughout.

5 MIN REST AND SET UP

20 Min EMOM

Build Weight with each round. Start comfortable and build…

Min 1 Front Squat x 5

Min 2 Double KB Swing / Snatch x 8

Min 3  Burpee Over the Box x 10

Min 4 REST

5 MIN REST AND SET UP

8 Min AMRAP

Bench Press – Close Grip x 5 @ 40×0

Battle Rope Slam x 20

Sled Push (heavy) x 1 Length