Heavy Metcon 3/3/2019

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!

This is going to a three-part workout. We want to be really warm up and shifting some tin in part one so you can go into part 2 ready. Part 2 is about not missing any reps if you need to take some time a few extra breaths -do. Part 3 Breath heavy work hard go home happy.  

Part 1 –12min  

6min EMOM – getting moving and build the weight.

Clean high pull x1

Power clean x1

Front squat x1

Push press x1

6min EMOM- we want you to build the weight to a good solid single for the day.

Power clean x1  

Part 2 -15min

10 rounds

Wall balls x10

Power clean x1

We want you to move with purpose and good form. The weight on the power clean should be at least were you finished up on part 1, you’ll need to take a few good breaths set yourself and make the rep, we are not great fans of the missed rep.  

Part 3 -15min

15min EMOM

Min 1 Bike ME for distance

Min 2 Db OHP

Min3 row ME distance

Min 4 Db pronated alt rows

Min 5 rest