Heavy Metcon 28/11/2018

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 left me a little out of breath. You’ll need to work constantly and solidly: there isn’t to much time to sit around and chat during this workout. You’ll need whatever rest you can get.

BB warm up.

snatch grip deadlift

Snatch grip high pull

Power snatch

OHSquat

Deadlift

High pull

Power Clean

Thruster

E2MO2M – 16min – RX 50 / 40 or go LIGHTER…

3x Power snatch

5x hang power clean and press

7x Thrusters

Rest 4 mins and set for below.

E2MO2M – 16min

12 /15 cals Row, Bike or Ski erg – ideally a mixture of all 3 movements

Wall balls ME in remaining time.

Mobility and stretching….10min

Choose 2x stretches which are most relevant to your needs and hold them for 2min each side. Remember the stretch you  like doing isn’t the stretch that maybe you should be doing.

Wall couch stretch

Banded squat hold

Thoracic spine extension

Rig hamstring stretch

Hanging from rig

Frog stretch

Figure 4

Etc Etc