Heavy Metcon 12/12/2018

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!

I have set up this session so you can hit the main event nice and warm and really put the peddle down. Don’t be tempted to go to heavy in part 1 and don’t be scared of the weight in part 2. When you get to part 3, go light but keep moving.

To warm up 15mins YGIG – 1 bar 1 weight.
Deadlift
Hang power clean
Back squats
Push press
5 reps of each with out putting the bar down. Start with bar max weight 50kg / 40kg.

5mins to Establish a heavy 1 rep max for below complex

Main event 20min AMRAP
Deadlifts
Power clean 
Front squat
Push press / jerk
80% of Max weight
1min hard on either a Row, bike or ski erg 

Finisher 10mins- not too heavy -keep moving
10x Front raise
10x lateral raise
10x OH press
20x ab mat sit ups