Heavy Metcon 2/1/2019
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.