Heavy Metcon 13/2/2019

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!

We would like you do this whole session on a running clock, if you earn some rest make the most of it. Set yourself up for the whole event before you start please. Good luck be brave.  

Starter.

12min. E2MO2M -This should be consistent and steady. (build weight slowly)

Deadliftsx3

Power clean x3

Push pressx3

Burpeesx9  

Main event.

We would like you to choose a challenging weight for this workout. It should be a good quality 5xrep weight, you should need to reset between reps, if you’re TNG on the second round you didn’t go heavy enough – 16min time cap if you finish early make the most of the rest. You’ll go straight into your dessert.  

40xpower cleans RX 75kg / 55kg or heavier

Every 5^threp do 5 over the bar burpees  

Dessert.

You have an 18min time frame in a 1min work 1min rest format. 3x1min efforts on Bike, Rower and ski-erg, these are hard efforts please.