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Heavy Metcon 13/2/2019

Posted 12th March 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!

Keeping it simple tonight be brave lift some weight and do some deep breathing… it doesn’t need to be complex  


Warm up

10min to get ready for the below please.  

Part 1 You need to start with a good weight and build through each 6min block you have 2min between blocks to reset.

EMOM -6min

Odd min -5x power cleans

Even min 5x push press

Rest 2min

EMOM -6 min

Odd min -3x power cleans

Even min 3x push press /jerk

Rest 2min

E30secO30sec – 6min 1x power clean and jerk

Rest 4min

Part 2

2x rounds Box jumps x20

Pull ups x20

Goblet squat x20 (1x heavy kb)

Ring dips x20

Mono-structural x80calsGood Luck…