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Heavy Metcon 17/7/2019

Posted 16th July 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!

We would like you to work in a YGIG (you go I go) format tonight, this doesn’t mean hang around chat after each set, it means when you partner has finished you GO.

Warm up…..

20mins YGIG -complete all reps.

Hang power cleans x3 – this should be a touch and go weight

Pull up x6 – strict please

Db Walking lunges x12 – no pausing between steps

 

4rounds each -YGIG

Bike 1min -hard

Dball strongman carry -40steps

 

4 rounds -YGIG EMOM

Ski erg 1min -hard

Heavy KB clean and press 4x each arm (you can use 2 hands to press -one hand on handle the other hand under the belly of the bell)

 

4 rounds -YGIG EMOM

Rowing 1min – hard

Db floor press x8