Heavy Metcon 30/1/19

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!

Warm up for the workout below…You need to be warm and open up those lunges or you’ll be left standing after the first set of reps on the main workout.

You’ll have 26mins to complete this workout, ideally, you’ll obviously be doing as swiftly as you can with fantastic form and a good weight on the bar.

10-9-8-7-6-5-4-3-2-1

Hang squat cleans MX 50kg/40kg

Rev lunge (that’s each leg)

Push press

You’ll be using 1 bar and 1 weight, you can use a rack if you wish. You will do the required number of reps per movement.  If you finish before time cap rest 5mins then begin the finisher.

12min EMOM 

Odd – Row or bike x16-20cals

Even -Wall balls x15-20