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Heavy Metcon 19/7/2019

Posted 18th June 2019 by Geoff Stewart


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 going to spend a bit of time getting warm tonight because we want you to hit the main event at a good weight not pissing around build your weight through the sets please.

Working in a YGIG format

4 rounds each

Power clean x3

Front squat x2

Push press x1

Bike 10/12kcals

Working on your own in a 3min window for 4 rounds (32mins)

3x power clean @70-75%1rpm

3x pull ups

Rest 1 min

3min Mono-structural -YES that does mean either a bike, rower, ski-erg or go for a run.

Rest 1min

Finisher 4 rounds

Db walking lunges x24 (12el)

Db press ups and rows x6