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Heavy Metcon 14/11/2018

Posted 13th November 2018 by Geoff Stewart


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 week, people, you’ll be working on each station for 8min with a partner in a YGIG format. Choose your weight wisely. Go heavy but don’t be silly. We want you move well and have enough recovery that you can repeat the efforts with great form. You’ll be getting a 4min rest between each block; earn it.


BB complex. build your weight through the set.

1x Deadlift

1x High pull

1x Power clean

1x Front squat

1xPush press



A. 3 Power Clean – Heavy

12 Wall Ball UB


B. 3 Deadlift – Heavy but UB

24 DU or 40seconds skipping


C. 6 DB burps devil presses – Heavy

12 (6el) Walking Lunges / Back Steps


D.6 high hang squat clean and press

150m Row / 15 cal Bike