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Heavy Metcon 2/1/2019

Posted 1st January 2019 by Geoff Stewart
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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!

Starting with a warm up to get the blood flowing and get the new year’s aches moving and then into some breathing to remind us all how it feels. Then into a classic workout format with a bit of a kicker to keep it interesting.

Part 1. Warm up – 10mins

Part 2. 16min E2MO2M (8sets) Rx 50 / 30kg

16min E2MO2M (8sets) Rx 50 / 30kg

Deadlifts x5

Hang power cleans x5

Back squats x5

Push press x5

Part 3. Death by power clean and press and burpees

20min EMOM

Min 1: 1x Power clean and press and burpees

Min 2: 2x power clean and press and burpees

Keep going up by 1rep until you fail. Then take 2min rest, count back 2 Reps then maintain that number of reps for the remaining time.  

*The kicker is that your 2min rest period does not count in your total of 20mins, you need to do a total of 20min working sets.