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Heavy Metcon 24/4/2019

Posted 23rd April 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!

Main part of the sandwich tonight is going to be a longer piece. We are looking to develop a good old fashioned engine. It doesn’t need to be over compicated just done with focus and intent. Good luck

Warm up -12mins

BB  High pull x3

BB power clean x3

Front squat x3

Push press x3

Bike, row or ski-erg 12kcal  

 

3x2min rows, bike, ski erg or sled push with 10 burpees after ever 2min effort (3sets)

Round 1 – 50 power cleans rx 70 /50

3x2min rows, bike, ski erg or sled push with 10 burpees after ever 2min effort (3sets)

Round 2 – 50 box jumps or 100 step ups

3x2min rows, bike, ski erg or sled push with 10 burpees after ever 2min effort (3sets)

Round 3 – 50 Db devil press rx 2×20/12.5  

If you got some time.

Bicep DB curls 3×20

Tricep banded extensions 3×20