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Heavy Metcon 16/1/2019

Posted 15th 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!

This workout has two part warm yourselves up for part 1, you have 6min.

Part one.  Think about what weight you’re going to use. Don’t start too light. You need to increase your weight each round but still make the 4 rounds within the 2 minutes. We would like you to use a rack (no heavy bars crashing down on necks please).

E2MO2M for 4 rounds (8min)

Back squats x6

Push press / jerk x3

Power clean x3

Rest 2min and reset

4xE2MO2M for 4 rounds (8min)

Power clean x2

Back squats x4

Push press / jerk x2

Rest 2min

4xE2MO2M for 4 rounds (8min)

Power clean x1

Back squats x2

Push press / jerk x1

Clean all your stuff away get yourselves a bike or a rower and a heavy KB.

Part 2.

8x E2MO2M. (16min)

Round 1 -12xAKB swings bike or row remainder of time

Round 2 -12x KB burpee deadlifts bike or row remainder of time