Heavy Metcon

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 are starting with some good old steady lifting. We want you to work pretty hard but it managable (60-70%) the focus is to nail the form and movements every single rep, saying that this isn’t easy you’ll still need focus on your breathing keeping your heart rate under control. When you get to part 2 – spit your lunges out.  

Warm up -for the below.  

Part 1. Rx 40/60kg

12mins -rest 1 min after each round – rounds should be unbroken

3x deadlifts 3x hang power cleans

3x front squat

3x push press

2min to reset 12min

EMOM Rx 40/60kg

3x power clean and press

4min clear away and get set for:

Part 2. Rx 12.5 /22.5

Mono-structural and devils press 50kcal-10reps/40Kcals- 8reps/30Kcals-6rpes/20Kcals-4reps/10Kcal 2reps…