Heavy Metcon 24/7/2019
HMC
This is an advanced class you need to competent with your basic lifts and able to work with out much coaching. We can scale all workout so if you feel brave and want to try it out please check in with the coach. Good Luck.
It’s a sticky one…
Warm up please
Part A
We would like you to Build to a heavy complex for the below.
20min E2MO2M
1x deadlifts
1x hang clean
1x Cluster
If you find your weight and have time on the rock repeat that weight.
Part B
10 Rounds . 1>10 reps @ 70%A
1 Power cleans
1 Pull Ups
1 Thruster
1 press up
30 second rest
Good luck, be brave and move smooth