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Heavy Metcon – 7/11/18

Posted 5th November 2018 by Geoff Stewart

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 up stretch put do what you need to do…

Working alongside some one who is going to push you….You need to push through this one be sensible with your weights don’t go to light we want you to maintain a good solid tempo, this is Heavy Metcon.

3x rounds of 60 seconds work per station then 30sec to move to next station

1. Bike – max distance

2. Clean n press – 60/45

3. Row -max distance

4. Burpee pull ups – BW

5. Ski erg – max distance

6. BB Bear complex -squats clean to thruster to back squat to behind neck jerk

7. Sled -max lengths

8 DB press up and row – 15/10