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Heavy Metcon 20/2/2019

Posted 19th February 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!

Its a bit of a number is this one, you’ll need to set your minds to getting the work done earning and making the most of any rest you might be getting and remember it will finish.


Starter. 10min. E2MO2M -This should be consistent and steady.

3xClusters with light bb

3x burpees

6x cals  

Main event.

30min EMOM

Min 1- 3x Clusters (squat clean into thruster) rx 50/35

Min2 – 5 pull ups, 10 press ups and 15 air squats

Min 3- Rowing or Bike 10-12 or12-15 Kcals

Repeat the above pattern x10 rounds. If you take a break rest 1min then start where you left off. This is a EMOM workout, DON’T do all exercise then rest the remainder of the 3min…EMOM means EVERY MINUTE ON THE MINUTE.  



30x  Ab rollouts