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Heavy Metcon 5/6/2019

Posted 5th June 2019 by Geoff Stewart

HMC

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!

Warm up – because its fun and you need to do it.   You’ll be doing some work and rest interval fun this evening, you can either do this on your own or with a partner (1 working 1 resting) make sure your organised please. You have 3mins but we know that some of you are going to be using all the rest period to do your hair.  

 

3min work

Power clean and press -every time you put bar down do 3 burpees (70%BW)

3min rest   3min work Mono- structural-bike/row/ski-erg

 

3min rest  

3min work Bench press -every time you put bar down do 3 burpees (80%BW)

3min rest  

 

3min work

Mono- structural-bike/row/ski-erg

3min rest  

 

3min work

DB Walking lunges-every time you put bar down do 3 burpees (50%BW)

3min rest  

 

3min work

Mono-structural-bike/row/ski-erg

3min rest  

 

3 min work

Pull ups-every time you come of the bar down do 3 burpees

3min rest  

 

3min work

Mono-structural-bike/row/ski-erg

3min rest